Exercise · Legs and glutes
Hip abduction machine: how to do it properly
The hip abduction machine is used to work your glutes by pushing your thighs apart against resistance. It’s a seated exercise that’s easy to learn and hits the outside of the hips without loading the lower back as much. It works well for beginners and for lifters who want extra volume for their glutes.
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The essentials
- Back against the pad, feet on the supports.
- Push your knees apart, then close slowly.
Muscles worked
- Primary
- Glutes
How to do it
- Adjust the machine so the back pad lets you sit with your back supported and your knees in line with the pads.
- Sit down, press your lower back and shoulders against the pad, place your feet on the supports, and rest the sides of your knees against the pads.
- Grab the handles or the seat to stay stable, keep your torso neutral, and look straight ahead.
- Inhale, then push your knees apart to open your thighs until you feel your glutes working, without bouncing at the end.
- Pause briefly, then close your thighs slowly, controlling the resistance for about 2 to 3 seconds until you return close to the start position.
- Keep your back against the pad and your reps smooth, maintaining tension in the glutes from start to finish.
Common mistakes
Letting your back leave the pad
Instead : Before the set, glue your lower back and shoulders to the pad and keep a bit of tension in your core. If you feel your back shifting, lower the weight and focus on staying stable before loading heavier.
Using momentum and bouncing at the end
Instead : Push your thighs apart with control and stop where you can still control the movement. Add a small pause at the end and take 2 to 3 seconds to come back instead of letting the machine pull you in.
Going too heavy with tiny range of motion
Instead : Pick a weight that lets you open your thighs with a good range of motion without twisting or tensing your whole upper body. It’s better to go a bit lighter and move fully than to load too heavy and barely move.
Feet slipping off the supports
Instead : Set your feet firmly on the supports before each set and hold the handles to keep yourself in place. If you start to slip, stop the set, reposition, and restart with solid footing.
Coach tips
- Breathe steadily: inhale as you close your thighs, exhale as you push them apart against the resistance.
- Think about pushing with the outside of your hips and glutes instead of just “moving your knees”. That usually helps you feel the muscles more.
- A simple tempo that works well: about 1 second to push out, brief pause, then 2 to 3 seconds to come back under control.
- You can place this exercise toward the end of your lower body workout, after moves like the barbell back squat or barbell hip thrust, to finish off the glutes.
Variations
- Paused reps in the open position: hold your thighs apart for 2 to 3 seconds on each rep to increase time under tension for the glutes.
- Longer sets with light to moderate load to keep constant tension on the glutes without bothering the lower back as much.
- Partial reps at the end of a set: once you are close to failure, do small controlled moves in the hardest part of the range.
Sets and reps
On the hip abduction machine, you often see 3 to 4 sets of about 10 to 20 reps, using a weight that makes your glutes burn near the end of the set while you still control the movement.
Equipment
Alternatives for the same muscles
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Common questions
Which muscles does the hip abduction machine work?
The hip abduction machine mainly targets your glutes. You should feel the effort on the outer part of your hips and the upper part of your glutes, not in your lower back.
Where should I put the hip abduction machine in my workout?
People often use the hip abduction machine after big lifts like the barbell back squat, deadlift, or barbell hip thrust. It works well as extra work to add more volume for the glutes.
What if I feel pain in my hips or lower back?
If you feel pain in your hips or lower back on this machine, stop right away. Talk to a health professional or another qualified specialist before you do it again.
My gym doesn’t have a hip abduction machine, what can I do?
If you don’t have a hip abduction machine, you can train your glutes with exercises like the barbell back squat, deadlift, goblet squat, barbell or dumbbell hip thrust, and dumbbell Bulgarian split squat.