Hip Abduction - Seated (Machine)

Sit in the machine with pads against outer thighs. Push legs apart. Pause at the widest point to really feel the outer glutes working.

Quick facts

Primary and secondary muscle groups targeted by this movement.

side glutes (med)

outer hip (tfl)

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down on the hip abduction machine with your back against the pad.
- Adjust the seat height so that your knees are aligned with the pivot point of the machine.
Step 2Adjust the Machine
- Set the weight on the machine according to your fitness level.
- Ensure that the pads are positioned against the outer sides of your thighs.
Step 3Position Your Feet
- Place your feet flat on the footrests provided, ensuring your legs are positioned together.
- Keep your feet in a comfortable position to maintain stability during the exercise.
Step 4Engage Your Core
- Sit up straight and engage your core muscles to maintain stability.
- Keep your shoulders relaxed and your back pressed against the machine.
Step 5Perform the Abduction
- Push your legs apart against the resistance of the machine, focusing on using your hip muscles.
- Keep your movements controlled and avoid using momentum.
Step 6Return to Start
- Slowly bring your legs back together to the starting position.
- Maintain control as you return to avoid any sudden movements.
Step 7Repeat
- Continue to perform the abduction and return for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower the weight back to the starting position.
- Exit the machine safely, ensuring you do not rush or lose your balance.