Legs · Glutes · Machine
Hip Abduction
Hip abduction is pushing the knees apart against pads on a seated machine. It trains the gluteus medius and minimus on the side of the hip, the muscles that keep the knees from caving in, and it is an easy glute exercise to add at the end of a leg day.
How to
Machine- 1 Sit with pads on the outside of the knees.
- 2 Push the legs apart against the resistance.
- 3 Return slowly.
Tips
- Lean slightly forward to feel the upper glutes more.
- Pause with the legs open.
- Control the return; do not let the pads snap shut.
Common mistakes
- Rocking the torso to push the pads.
- Using a range so small it barely moves.
- Letting the stack rest between reps.
Muscles worked
Main
- Glutes (gluteus medius and minimus)
Also working
- Tensor fasciae latae, at the front of the hip
Breathing and bracing
Breathe out as the legs open, breathe in as they close.
Sets and reps
- Muscle size
- 3 sets of 12–20 reps, 1 min rest
- Where it fits
- At the end of a leg or glute session
Setup
- 1 Sit with the back against the pad and the pads on the outside of the knees.
- 2 Set the start width so the legs begin close together.
- 3 Hold the handles.
Technique in detail
- Push the legs apart as far as the machine allows.
- Pause for a second at the widest point.
- Return slowly without letting the weight stack touch.
- For more upper-glute work, lean the torso slightly forward.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Does it make the hips wider?
It builds the side glutes, which can round out the hips a little. It cannot change the width of the pelvis.
Lean forward or sit upright?
Upright trains the side of the hip; a slight forward lean shifts the work toward the upper glutes.
No machine?
A resistance band above the knees with side steps or clamshells trains the same muscles.
Log it in Volu(me)
Add Hip Abduction to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.