Hip Abduction Machine

A seated machine isolation exercise that pushes the legs outward to target the outer glutes (gluteus medius).

Beginner · Recommended Sets: 3 sets x 12-15 reps · Gluteus Medius

Hip Abduction Machine — Points to Check Today

  • Don't lean your torso back — Leaning back for momentum works the lower back instead of the glutes. (Leaning the torso back to use momentum as you push out)
  • Close slowly and with control — Snapping closed removes tension and only adds impact. (Letting the legs snap shut with a clack after opening)
  • Stay within your range of motion — Spreading too wide strains the hip joints. (Pushing wider even when it causes pain)

Hip Abduction Machine — How to Do It / If You're New

  1. Sit in the machine with your back against the pad, and set the start position with your legs together so the outsides of your knees rest against the pads.
  2. Grip the handles to anchor your upper body and brace your core.
  3. Exhale and slowly push your legs outward. Squeeze the outer glutes for one second at the end of the range.
  4. Inhale and slowly bring your legs back together to the start. Stop just before they fully close to keep tension.