Machine Hip Abduction
A seated machine exercise targeting the glutes and outer thighs (abductors) to improve hip stability and muscle isolation. It uses resistance pads to push the legs outward for hypertrophy.
About Exercise
Equipment
Hip Abductor Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abductors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbductors
9/10Glute Medius, TFL
Glutes
7/10Glute Medius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Adjust the machine so the resistance pads are against the outside of your thighs, just above the knees. Sit firmly against the backrest, aligning your knees with the machine's pivot point, and grasp the handles.
- Slowly press your legs outward, spreading them as far as comfortable against the resistance.
- Hold the fully abducted position briefly, squeezing the glutes and outer hips.
- Controlledly return the legs to the starting position, resisting the weight stack.
- Stop just before the weight stack touches to maintain constant tension.
Coaching Tips
Form Cues
- Hips pressed into seat.
- Squeeze outer thighs.
- Control the return.
- Maintain upright posture.
Breathing
Exhale as you push your legs outward (concentric phase); inhale as you slowly return the weight (eccentric phase).
Tempo
3-0-1
Range of Motion
Abduct the legs fully until the resistance pads cannot travel further comfortably. Return slowly to a position just shy of the start.
Safety
Safety Notes
- Ensure the pads are properly positioned to avoid knee strain.
- Select a weight that allows you to control the eccentric phase completely.
Spotting
Not recommended or necessary due to the nature of the machine.
Common Mistakes
- Rocking the torso to assist the movement.
- Letting the weight stack crash.
- Moving too fast or using momentum.
When to Avoid
- Acute hip or groin pain.
- Recent hip surgery or replacement.
Also known as
Lever Seated Hip Abduction, Outer Thigh Machine, Abductor Machine, Hip Abductor
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