Hip abductor machine for the glutes

Muscles worked

Setup

1. Set the starting width of the pads so your knees are roughly in line with your hips, without forcing your legs too wide at the start.
2. Sit with your butt all the way back and your lower back resting on the pad.
3. Place the pads against the outside of your thighs, just above the knees, not directly on the knees.
4. Set the pin on the weight stack to a load that lets you move in control from the first to the last rep.
5. If the machine has handles, grab them to keep your upper body stable during the set.

How to do it

1. Sit up tall with your back on the pad, chest open, looking straight ahead, feet flat on the floor or on the footrests.
2. Take a breath into your belly and brace lightly so your pelvis stays stable.
3. Push your thighs outward against the pads until you feel a strong contraction in your glutes, without bouncing at the end.
4. Hold the open position for about a second while keeping control over the weight.
5. Bring your thighs back in over 2 to 3 seconds, stopping just before the weight stack touches down so you keep tension in your glutes.
6. Keep a steady rhythm, breathing out as you open your legs and in as you return, and repeat until you complete your set.

Common mistakes

• Bouncing at the end of the movement

  Instead : Slow down as you open, control the range, and add a brief pause in the open position instead of letting your legs slam into the stops.

• Letting the weight stack touch every rep

  Instead : Stop the inward motion just before the plates touch so your glutes stay engaged for the whole set.

• Rocking the upper body with the legs

  Instead : Keep your back against the pad, hold the handles if there are any, and focus on moving only at the hips, not through your torso.

• Going too heavy too soon

  Instead : Pick a weight that lets you control a 2–3 second return without twisting your pelvis or straining from the very first rep.

Coach tips

• Think about pushing out with the side of your hips instead of your knees to feel the work more in your glutes.
• Use a steady tempo: about 1 second to open, a brief pause, then 2–3 seconds to come back in under control.
• If you want more burn without adding weight, you can shorten the range of motion at the end of the set while keeping constant tension.
• For longer sets, some gyms use the stacked drop set feature on the machine: you can quickly lower the pin and keep going, as long as your form stays solid.

Variations

• Partial range of motion at the end of a set to keep constant tension on the glutes when you’re tired.
• Longer holds (2–3 seconds) in the open position to emphasize the glute contraction.

Exercises on this machine

• Hip abduction machineGlutes

Machine taken? Try instead

• Back extensionBack · Glutes
• Hack squatQuadriceps · Glutes
• 45° hyperextension benchBack · Glutes · Hamstrings
• 45° leg pressQuadriceps · Glutes
• Standing glute kickback machineGlutes
• Seated leg pressQuadriceps · Glutes

Common questions