Machine hip abduction (seated): how to do it
Main muscles: Gluteus medius, Tensor fasciae latae (TFL). Helpers: Gluteus maximus. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Machine
Reps
8–12
Rest
105 s
Muscle group
Legs
How to do it
- Sit down with your back against the pad and the knees against the pads.
- Open the knees as far as they go, short pause at the end.
- Bring them together slowly, do not let the weight snap the legs shut.
Common mistakes
Leaning the torso forward to move more weight, jerking.
Muscles worked
primary·secondary
- Primary
- Gluteus medius, Tensor fasciae latae (TFL)
- Secondary
- Gluteus maximus
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Lower body focus, 3 days3 × 8–12
Alternatives: similar exercises
Machine hip abduction
Machine · Gluteus medius, Tensor fasciae latae (TFL)
Lunges
Dumbbells · Rectus femoris, Vastus medialis (teardrop), Gluteus maximus, Gluteus medius
Hip thrust
Barbell · Gluteus maximus, Gluteus medius
Bulgarian split squat
Dumbbells · Rectus femoris, Gluteus maximus, Vastus medialis (teardrop)
Step-ups
Dumbbells · Rectus femoris, Gluteus maximus, Vastus medialis (teardrop)
Cable glute kickback
Cable · Gluteus maximus
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500