Machine hip abduction: how to do it
Main muscles: Gluteus medius, Tensor fasciae latae (TFL). 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
- Torso fixed, back flat, hips not rotating.
- Push the leg out to the side as far as it goes, pause at the end.
- Return slowly.
Common mistakes
Leaning the torso the other way, using momentum.
Muscles worked
primary·secondary
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
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