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All glutes exercisesGlutes · Gym

Machine Hip Abduction

Seated abduction loads the upper/outer glute directly. Leaning the torso forward biases the glute medius over the TFL.

BeginnerMachine3 × 15–20
Machine Hip Abduction demonstration thumbnail — How to PROPERLY Use The Abductor Machine (STOP DOING THIS)
Glute mediusMachine

Machine Hip Abduction

Demo · Colossus Fitness

Verified Machine Hip Abduction demonstration by Colossus Fitness. Click to play.

How to do the Machine Hip Abduction

  1. 1Lean the torso slightly forward
  2. 2Push knees out, pause 1 second
  3. 3Return slowly, no clanging
  4. 4High reps work best here

Benefits of the Machine Hip Abduction

  • Builds strength and size in the glute medius through a full, controlled range of motion
  • Also trains glute minimus, tfl as supporting movers
  • A fixed, stable path so you can safely push close to technical failure
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services