Exercise library
Hip Abduction
The hip abduction machine isolates the outer glutes, helping improve hip stability, glute shape and knee control.
MachineGlutesBeginner
- Equipment
- Machine
- Focus
- Glutes
- Level
- Beginner
- Suggested sets
- 3–4 sets of 12–20 reps.
- Muscles worked
- GlutesAbs
How to do it
- 1Sit in the machine with your back against the pad and your knees inside the leg pads.
- 2Grip the handles and brace your torso so you stay still.
- 3Drive your knees outward against the pads until you reach your comfortable end range.
- 4Pause and squeeze the glutes on the outside of the hips.
- 5Return slowly to the start without letting the stack slam down and repeat.
Tips & tricks
- Stay upright and let the hips do the work instead of rocking back and forth.
- Control the last few inches on the way back for more tension.
- Higher reps often work very well on this movement.
Common mistakes
- Throwing the knees out with momentum and bouncing the weight stack.
- Leaning the torso aggressively to make the rep easier.
- Stopping too early and never reaching a solid glute squeeze.
