Abduktionsmaschine

So führst du sie aus

1. 1Preparation and positioning. Set the starting width so the pads sit against the outside of the thighs without forcing the hips into an end-range position before the set begins.
2. 2Starting position. Sit with the back supported and the feet flat on the platform. An upright trunk emphasises the movement differently from a forward lean; pick one position and keep it for the whole set rather than changing it as fatigue arrives.
3. 3Concentric phase. Press the thighs outwards against the pads at a controlled speed. The movement happens at the hips; the trunk and the seat position do not change.
4. 4End position. Stop at the width you can reach and hold under control. Do not force additional range by rocking the pelvis or pushing with the hands against the seat.
5. 5Eccentric phase. Return the pads slowly until just before the weight stack touches down, keeping tension on the hips throughout.
6. 6Breathing and bracing. Breathe evenly. There is no need to hold the breath on a machine that supports the trunk.
7. 7Valid repetition. Count one repetition when the defined width is reached under control and the pads return without the stack being dropped.

Häufige Fehler

• Using momentum

  Korrektur: Slow the return down; if the stack rattles, the load is moving you rather than the other way round.

• Pushing against the seat with the hands

  Korrektur: Rest the hands lightly and let the hips do the work.

• Changing trunk angle mid-set

  Korrektur: Choose upright or leaning before the first repetition and keep it — a changing position changes the exercise.

• Setting the start too wide

  Korrektur: Begin where the hips are comfortable; the widest setting is not automatically the most useful one.

Sicherheit

• This machine places a meaningful demand on the lateral hip musculature; it is not a substitute for hip-extension work, and neither replaces the other.
• Known hip, groin, or low-back symptoms require an individually tolerated range and load; this is not a rehabilitation prescription.
• Set the range before loading. Adjusting the start width with the stack under tension is where the hip is least protected.
• Discomfort at the outer hip that grows within a set is a reason to reduce range or load, not to push through.

Progressionen & Alternativen

• AlternativeSingle-leg Glute Bridge— Train the hip in the sagittal plane with body weight when no machine is available.
• AlternativeHip-Thrust-Maschine— Load hip extension rather than abduction; the two place demand on different parts of the gluteal group.