Exercise Guide
Hip Abduction Machine
The seated machine that pushes the knees apart against a stack. Direct work for the glute medius, which stabilises every step and squat you take.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Machine
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
Core
How to Perform
- 1
Sit back in the machine with the pads against the outside of your knees.
- 2
Set the starting width so your knees begin close together.
- 3
Drive your knees apart against the resistance and pause at the end of the range.
- 4
Let the pads come back together slowly.
Tips
- ★Leaning your torso forward biases the upper glute; sitting upright keeps it on the glute medius.
- ★Control the return. Letting the stack slam back is where most of the set gets wasted.