Hip Abduction Machine
- Beginner
- Gym
The hip abduction machine seats you with pads outside your knees and your back against the rest, then loads a weight stack as you press your knees apart. It trains the glutes without needing balance or setup skill. Beginners use it in the gym for straight sets of weight and reps, or worked into circuit training.
- Muscles
- Glutes
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with the pads outside your knees.
- Keep your back against the rest.
- Press your knees apart as far as you can.
- Return slowly, resisting the stack.
Form cues
- Exhale hard at your widest point.
- Feel the squeeze along your outer hip.
- Move at the same pace both ways.
Common mistakes
- Hips rock to swing the knees open. Press your back into the pad and stay still.
- Weight stack drops fast on the return. Lower it slowly and keep control throughout.
- Knees only open a few inches. Press them apart through your full range.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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