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Machine Hip Abduction 5s · no sound

Machine Hip Abduction

A seated machine isolation that presses the pads outward, loading the lateral hip through hip abduction.

Primary muscle
Glutes
Equipment
Machine
Difficulty
Beginner
Movement
Hip Abduction
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How to do it

  1. Set the starting width so your knees begin just inside neutral.
  2. Sit upright with your back flat against the pad.
  3. Place the outside of each thigh against the pads and grip the handles.
  4. Press the legs apart until the hips reach the end of comfortable range.
  5. Hold the open position for a beat and keep the pelvis still.
  6. Return slowly to the start without letting the stack touch down.

Common mistakes

  • Arching the lower back, which tilts the pelvis and moves work off the lateral hip.
  • Slamming the pads open, which lets momentum do the repetition.
  • Letting the stack drop back, which removes the controlled lowering phase.
  • Rocking the torso side to side, which turns an isolation into a trunk exercise.

Muscles worked

Primary
Glutes
Secondary
Abs

Same movement, other equipment

Band Hip Abduction Beginner Band Hip Abduction Glutes Resistance band Banded Clamshell Beginner Banded Clamshell Glutes Resistance band Fire Hydrants Beginner Fire Hydrants Glutes Bodyweight Standing Cable Hip Abduction Beginner Standing Cable Hip Abduction Glutes Cable Machine

Plans that include the Machine Hip Abduction

Glute Builder
Glute Builder
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
 High Rep Machine Endurance
High Rep Machine Endurance
Days a week
3× a week
Session
~50 min
Level
Beginner
Equipment
Gym
 Low-Impact Foundations
Low-Impact Foundations
Days a week
3× a week
Session
~40 min
Level
Beginner
Equipment
Gym

Similar exercises

Elliptical Beginner Elliptical Glutes Machine Glute Kickback Machine Beginner Glute Kickback Machine Glutes Machine Incline Treadmill Walk Beginner Incline Treadmill Walk Glutes Machine Machine Hip Thrust Beginner Machine Hip Thrust Glutes Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine

Good to know

What muscles does the Machine Hip Abduction work?
Mainly the glutes. It also works the abs.
What equipment do you need for the Machine Hip Abduction?
It uses a machine. Without it, the Band Hip Abduction and the Banded Clamshell train the same muscles the same way.
Is the Machine Hip Abduction good for beginners?
GymVim rates it beginner.

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