Hip Abduction Machine
How to do it
Starting position
- Sit on the machine and press your back and lower back firmly against the backrest.
- Press the outside of your knees firmly against the outside of the pads.
- Place your feet comfortably on the footrests.
- Grip the handles firmly and look forward.
Movement
- Exhale and spread your legs outward as wide as possible.
- Pause briefly and feel the contraction in your outer glutes.
- Inhale and slowly return to the starting position.
Breathing
Exhale as you push your legs apart and inhale as you bring them together
Trainer tips
- Leaning your upper body forward slightly increases the tension
- Spread using the sides of your hips
- Bring them together slowly while resisting
Cautions
- Opening too wide can strain the pelvis, so stay within your range of motion.
- If your hips lift off the pad, it can cause lower back injury, so keep your upper body fixed.
- Opening with momentum
- Leaning back through the lower back
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Equipment |  Hip abduction machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
17 similar exercises
Representative exercise: Hip Abduction Machine
- Standing Hip Abduction
- Cable Hip Abduction
- Band Hip Abduction
- Band Cross Abduction
- Resistance Band Seated Hip Abduction
- Resistance Band Standing Hip Abduction
- Suspension Hip Abduction
- Machine Glute Abductors Press
- Cable Kneeling Hip Abduction
- Cable Standing Hip Abduction (VERSION 3)
- Resistance Band Seated Hip Abduction (VERSION 2)
- Lever Seated Hip Abduction (VERSION 2)
- Hip Abduction
- Standing Balance Hip Abduction
- Resistance Band Standing Balance Hip Abduction
- Lever Abduction Leg Raise
- Resistance Band Standing Balance Bent Leg Hip Abduction
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the hip abduction machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lever Abduction Leg RaiseHarderMachine Standing Rear KickHarderResistance Band Glute Bridge AbductionSimilar exerciseStanding Side Leg RaiseSimilar exerciseCable Glute KickbackSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.