glutes · Machine · Beginner
Hip Abduction Machine
The seated hip abduction machine isolates the glute medius, the upper, outer glute that gives the hip its shape. It is the easiest way to train that muscle with real load.
Why it's in a glute program: Loaded side-glute work for the upper-glute shelf.
How to do the hip abduction machine
- Sit in the machine with your back against the pad and the outsides of your knees against the leg pads. Hold the handles and keep your upper body still.
- Press your legs apart against the pads as far as you comfortably can, exhaling as they open.
- Squeeze the outer glutes for a second at the widest point, then bring the pads back together slowly under control.
Form cues
- Lean slightly forward to hit the upper glute.
- Open all the way and pause.
- Control the pads back in; do not let them slam.
Muscles worked
Primary: glutes. Movement pattern: abduction. Equipment: machine.
