Glutes / Beginner / Isolation (single joint)

Machine Hip Abduction

A seated machine exercise pushing the knees apart against pads to strengthen the hip abductors.

At a glance

Primary

Hip abductors (glute med)

Secondary

Glutes

Equipment

Machines

Movement pattern

Hip abduction

Level

Beginner

Type

Glutes, Isolation (single joint)

How to do it

1. Sit in the abductor machine with your back against the pad and the outside of your knees against the pads.
2. Hold the handles and brace your core.
3. Push your legs outward as far as comfortable.
4. Pause, then slowly let your legs return together under control.

Tips

• Control the return; do not let the weight stack slam.
• Keep your hips on the seat.

Common mistakes

• ✗ Rocking the torso to push the pads out.

  Why it hurts: The lower back swings and the glutes do little work.

  ✓ Instead: Sit tall or lean slightly forward, hold the handles and move only the legs.

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