Hip Abduction (v2) - Seated (Machine)

Sit in the machine with pads against outer knees. Push your legs apart. Lean forward slightly to engage the glutes more effectively.

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 on the hip abduction machine with your back against the backrest.
- 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 thighs.
Step 3Position Your Feet
- Place your feet on the footrests provided, ensuring they are secure.
- Your legs should be together at the start position.
Step 4Engage Your Core
- Sit up straight and engage your core muscles.
- Keep your shoulders relaxed and back against the seat.
Step 5Perform the Abduction
- Push your legs apart against the resistance of the machine, focusing on using your outer thigh muscles.
- Keep your feet flat and avoid locking your knees.
Step 6Return to Start
- Slowly bring your legs back together to the starting position.
- Maintain control and avoid letting the weights drop quickly.
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 resting position.
- Exit the machine safely and stretch your legs if needed.