How to do the Machine Hip Abduction
Sit in the machine with your back against the pad and the pads on the outside of your knees.
Hold the handles and brace your core.
Push your legs apart as far as you can, squeezing your glutes.
Bring them back together slowly without letting the weights touch down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Hip Abduction doesn’t suit your gym or your joints.
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