Hip abduction machine
Log this in the trackerAlso known as: Abductor machine
A seated machine for the glute medius, the side-hip muscle that stabilises every step.
What it is
The mirror of the adduction machine: knees start together and press outward against pads. It targets the glute medius and minimus directly.
Muscles worked
Primary: Glutes. Secondary: Gluteus medius.
How to perform it
- Sit tall with the pads against the outside of your knees and your back on the rest.
- Press the knees apart smoothly to the end of the machine's range.
- Pause briefly at the widest point without leaning back.
- Return under control, stopping just before the weights touch down.
Common form faults
- Rocking backwards to gain leverage. Keep the back flat on the pad. Sitting upright biases the upper glute; leaning forward shifts it, but rocking is neither.
- Slamming the stack on the way back. The return is half the set. Control it for two seconds.
Programming
15 to 25 reps suits this muscle. A good warm-up before squats and a cheap way to shore up single-leg stability.
Plan your training
Variations & substitutions
Frequently asked questions
- Upright or leaning forward?
- Leaning forward slightly lengthens the upper glute and many people feel it more there. Try both and keep whichever you feel working.
- Will this fix knee pain?
- Weak side-hip muscles contribute to knees falling inward, and strengthening them often helps, but pain has many causes. Treat it as one input, not a cure.