Machine Hip Abduction
Seated machine isolation exercise targeting gluteus medius, minimus, and TFL to build hip stability, balance, and rounded glutes for lower body strength and aesthetics.
About Exercise
Equipment
Hip Abductor Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Glutes, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
8/10TFL
Glutes
5/10Glute Max
Abs
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the hip abduction machine with back against the pad, feet on footrests, and pads snug against outer thighs. Adjust seat for knees to align with pivot point.
- Grip handles for stability and engage core.
- Exhale and push legs outward against pads, squeezing outer hips.
- Continue until legs are comfortably apart.
- Hold briefly at peak contraction.
- Inhale and slowly return legs to start, resisting weight.
- Keep upper body still throughout.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Squeeze outer glutes
- Back flat against pad
- Knees track outward
- Control the return
- Core tight
- No momentum
Breathing
Exhale during outward push; inhale on controlled return. Brace core throughout.
Tempo
2-1-2
Range of Motion
From knees together to full comfortable hip abduction without overextending.
Safety
Safety Notes
- Adjust machine for proper alignment to avoid hip strain.
- Avoid excessive weight that compromises form.
- Do not overextend hips beyond comfort.
- Consult professional if hip pain present.
- Keep spine neutral; no leaning.
Spotting
Not required; machine provides safety. Use pin-loaded weight for drop sets if needed.
Common Mistakes
- Jerking the weight
- Arching lower back
- Using upper body to swing
- Incomplete range of motion
- Letting pads crash together
When to Avoid
- Acute hip injuries
- Hip impingement
- Lower back pain
Flexibility Needed
- Adequate hip abduction range
- Ankle comfort on footrests
Build Up First
- Basic machine adjustment knowledge
Also known as
Seated Hip Abductor, Outer Thigh Machine, Hip Abductor Press
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