Fitorex

Hip Abduction Machine

Direct glute medius work (the upper/outer portion) that hardly any compound covers well. Hip stability and glute shape: cheap in fatigue, tolerates plenty of sets.

  • Isolation
  • Machine
  • Beginner

How to do it

  • Hips well supported; press out against the pad without twisting your trunk
  • Lean your torso forward to bias the glutes more
  • Brief pause at maximum abduction
  • Return under control without letting the plates rest

Sets, reps and tempo

Ranges: 15–25 reps · 0–1 RIR

Tempo: Open for 1 s, squeeze 1 s, close for 2 s resisting

Common mistakes

  • Using momentum by throwing your knees out
  • A partial range without fully abducting
  • Leaning your torso to cheat

Muscles worked

Primary

  • Glutes

Alternatives

PreviousCable Pull-Through
Form animation: Hip Abduction Machine
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Machine
Level
Beginner
Pattern
Abduction
Stimulus / fatigue
High
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