How to Hip Abductor Machine

About the Hip Abductor Machine

During the (transverse) abduction of the hip we target the three muscles of the butt, which are collectively referred to as the glutes (short for "gluteus") by most athletes. These three muscles are the gluteus maximus, gluteus medius and the gluteus minimus.

The largest of these muscles is the gluteus maximum, which makes up the bulk of the backside. This muscle is extremely thick and powerful, and we recruit it during the extension of the hip (such as during the deadlift). The other two muscles are located to the outer region of the butt and are mainly responsible for hip abduction and rotation.

How to perform

Preparation

  1. Set the pin to the correct resistance on the weight stack and adjust the pads if necessary
  2. Sit on the seat and place feet on foot holders (machines will vary)
  3. Position thighs so they are pressed to the outside of the pads
  4. Release the lever

Execution

  1. Abduct the thighs to press the legs apart
  2. Once your legs have been fully abducted, slowly reverse the movement to return to the starting position
  3. Repeat for the desired number of repetitions

Targets

Other Leg Exercises

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