Glutes · Isolation

Hip Abduction Machine

A seated machine that trains the side glutes for hip stability.

MAIN MUSCLE
Glute medius, Abductors
ALSO WORKS
Glutes
EQUIPMENT
Machine
LEVEL
Beginner
REPS
15-20
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit in the machine with the pads on the outside of your knees.

  2. Sit tall or lean slightly forward and hold the handles.

  3. Push the knees outward as far as you can.

  4. Return slowly without letting the plates touch.

COMMON MISTAKES

  • Using momentum; move slowly and control the return.
  • Leaning the torso to cheat; keep the upper body still.

TIPS

  • Pause briefly at the end range to feel the side of the hip work.

QUESTIONS

Which muscles does Hip Abduction Machine work?

The main muscle is Glute medius, Abductors. It also works Glutes.

How many reps should I do?

FORGE suggests 15-20 reps for Hip Abduction Machine. The app adjusts sets and reps to your goal and level.

What can I do instead of Hip Abduction Machine?

These train the same muscles: Banded Lateral Walk, Cable Glute Kickback, Frog Pump.