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Hip Abduction Machine

A seated machine movement that pushes the thighs apart against resistance to strengthen the glute medius and outer hips.

LegsMachineHip abduction

Primary

Gluteus medius

Secondary

Gluteus minimusTensor fasciae latae

Equipment

Machine

Pattern

Hip abduction

Setup

  1. 01Sit in the machine with the back against the pad.
  2. 02Place the outer thighs against the pads.
  3. 03Set the start position with the knees together.
  4. 04Grip the handles and sit tall.

Execution

  1. 01Press the knees apart as far as comfortable.
  2. 02Pause briefly at the widest position.
  3. 03Return the legs together under control.
  4. 04Stop before the stack rests and repeat.

Checkpoints

  • -The pelvis stays level and planted on the seat.
  • -The movement comes from the hips, not a rocking torso.
  • -The pause at the widest point is deliberate.
  • -The plates never slam between reps.

Common mistakes

  • -Leaning forward or backward to move more weight.
  • -Using momentum and bouncing the pads apart.
  • -Cutting the range to a small pulse.
  • -Letting the stack crash down between reps.

Programming notes

  • -Use 3 sets of 12 to 20 reps.
  • -Lean the torso slightly forward to bias the upper glutes.
  • -Progress by holding the widest position 2 seconds before adding weight.

Related exercises

Hip Adduction Machine

Machine / Legs

Glute Bridge

Bodyweight / Legs

Barbell Hip Thrust

Barbell / Legs

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