Hip Abduction Machine
A seated machine that pushes the knees outward to train the outer hip and upper glutes, muscles that help stabilise the pelvis.
Muscle activation
- Abductors60%
- Glutes40%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit with your back against the pad and legs inside the pads, pads on the outer knees.
2. Mid-rep
Open as wide as you comfortably can and squeeze.
3. End of the movement
Pause briefly.
4. Common mistake
Bouncing the stack with momentum
Ways to do it
Hip abduction / adduction on 2 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit with your back against the pad and legs inside the pads, pads on the outer knees.
- 2Set the start position so the legs begin close together with tension on.
- 3Hold the handles.
Execution
- 1Push the knees outward against the pads.
- 2Open as wide as you comfortably can and squeeze.
- 3Pause briefly.
- 4Return under control without letting the stack touch down.
Breathing
Breathe out as you push out, breathe in as you return.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Abductors, Glutes
Key form cues
- Knees out
- Sit tall or lean slightly forward
- Squeeze at the end
- Slow return
Common mistakes
Bouncing the stack with momentum
Use a load you can control and pause at the open position.
Very short range
Drop the weight and use the full range the machine allows.
Hips sliding forward on the seat
Sit back fully before starting each set.
Range of motion
From knees close together to as wide as the hips comfortably allow.
Variations
Easier
Side-lying leg raise
Harder
Abduction with a forward lean and 2 s hold
At home
Banded seated abduction
Machine / cable
Cable standing hip abduction