1 / 6Hip Abduction Machine
Sitting in the machine, you push the pads outward with your knees. It works the outer glutes, which help keep the knees and hips stable.
Glutes
- Level
- Beginner
- Equipment
- Machine
- Main muscle
- Glutes
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Sit with the pads on the outside of your knees.
- 2Hold the handles and sit tall.
- 3Push your knees apart as far as you can.
- 4Bring them back together slowly.
Common mistakes
- Letting the weight slam back together
- Leaning far forward or back to move more weight
- Bouncing the reps
Tips
- Sit tall with your back on the pad
- Push the knees out as far as is comfortable and pause
- Bring them back slowly
Questions
Does the hip abduction machine slim the hips?
No machine burns fat from one spot. It strengthens the outer glutes, which can shape the hips.
How many reps?
Three sets of 15 to 20.
More Glutes exercises
See all exercises →
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