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Hip Abduction (Machine)

Primary muscle
Abductors
Equipment
Machine

Overview

A seated machine exercise that trains the outer hip muscles, including the gluteus medius, by pushing your knees apart.

How to do it

  1. Adjust the pads so they rest against the outside of your knees.

  2. Sit tall with your back against the pad and hold the handles.

  3. Push your knees outward as far as you can with control.

  4. Pause briefly at the widest point.

  5. Return slowly until your legs are close together, without letting the weights touch.

Tips

  • Lean slightly forward to put more work on your glutes.
  • Keep the pace slow and steady.

Common mistakes

  • Snapping your legs open with momentum.
  • Letting the pads slam back together.
  • Using a very short range of motion.

Similar exercises

All Abductors exercises

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