Machine Hip Abduction
GlutesIsolationLegsMachineBeginner
Seated machine that isolates the gluteus medius by pushing the legs apart against the side pads. Consistent range and resistance.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Sit with your back supported and legs inside the pads.
- 2.Adjust the starting width on the machine.
- 3.Open your legs by pushing the pads outward.
- 4.Squeeze the gluteus medius at full opening.
- 5.Close under control, resisting the weight.
Common mistakes
- ●Using momentum and bouncing the weight
- ●Arching the back as you open
- ●Incomplete range of motion
- ●Snapping closed without control
Proper technique
Keep your back pressed against the pad. Open with control and pause briefly at the contraction. Leaning the torso slightly forward emphasizes the gluteus medius more.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus
- Tensor fasciae latae