Seated Hip Abduction (abductor machine)

GlutesAbductor Machine

Isolate and strengthen the gluteus medius and minimus to improve pelvic stability and build lateral hip shape.

How to do it

1Sit in the machine with your back flat against the pad and feet secure on the footrests.

2Press the outside of your thighs firmly against the pads.

3Drive your knees outward smoothly by squeezing your glutes.

4Pause for a second at full abduction.

5Control the weight back to the starting position without letting the plates crash.

Common mistakes

Using momentum and slamming the weight, taking tension off the glutes.

Letting your lower back or glutes lift off the seat as you push out.

Pushing with your feet instead of driving through your thighs and hips.

Breathing

Exhale as you push your knees out; inhale as you slowly bring them back together.

Make it harder or easier

To make it easier, lighten the weight or reduce the range of motion.

To make it harder, add a pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.