Hip Abduction Machine
A seated machine exercise pushing padded arms outward with the knees. It isolates the gluteus medius, minimus and hip abductors.
Primary muscles
- Gluteus Medius
- Hip Abductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit in the machine with your back against the pad and the pads against the outside of your knees, legs together.
Grip the handles and brace your trunk.
Push your knees outward against the pads as far as comfortable.
Pause briefly at the widest point.
Return slowly without letting the weight stack touch down.
Breathing: Exhale as you push out, inhale as you return.
Coaching tips
Push with the outer hips
Slow return
Stay seated firmly
Common mistakes
Using momentum
Letting the weights slam
Partial range
Safety notes
Choose a range of motion that feels comfortable in the hips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.