Hip Abductor Machine

Isolates the glute medius by pushing your legs apart against resistance; simple and very stable.

• Isolation
• Machine
• Beginner

How to do it

• Back supported, push your legs apart against the pads
• Squeeze your glutes at the end
• Return under control without letting it drop

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using trunk momentum
• A short range

Muscles worked

Primary

• Glutes

Alternatives

• Hip Abduction Machine
• Cable Hip Abduction