- Gluteus maximus
- Machine
- Beginner
Hip abduction machine, leaning forward
The hip abduction machine, leaning forward works your glutes. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Lean forward, back flat
- Tip 2Hips stay planted
- Tip 3Close slowly
Where you should feel it
On the side and back of your hip, where your glute medius sits.
- Main muscles
- Gluteus medius and gluteus maximus
- Also working
- Gluteus minimus and tensor fasciae latae
How to do it
Sit on the abduction machine with the outside of your knees on the pads and lean your torso forward, back flat, hands on the front handles or the seat.
Keep your hips planted and push your legs apart against the pads.
Hold for 1 second at the widest point you can control, without changing your lean.
Close slowly without letting the stack touch down.
Common mistakes
Mistake
Rounding your back instead of leaning from your hips.
How to fix it
Lean by bringing your chest forward with a flat back, like the start of an RDL.
Mistake
Sitting back upright halfway through the set.
How to fix it
Pick a lean you can hold until the last rep. If you can't, lower the weight.
Mistake
Using your torso to swing the pads open.
How to fix it
Your torso stays still. Only your legs move.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 10 to 15 | 3 | 45 to 90 s |
| Muscle and definition | 2 to 4 | 12 to 20 | 1 to 2 | 45 to 90 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Upright hip abduction machine
Back against the pad. Same machine, a different hip angle.
Seated with a mini band
At the edge of a bench, leaning forward, with a mini band above your knees.
At home or with more support
At home: leaning seated band abduction
At the edge of a sturdy chair, leaning forward, mini band above your knees, opening and closing slowly.
Prefer more stability? Hip abduction machine, back supported
Prefer your back supported? Sitting upright against the pad, your torso doesn't have to hold the lean.
Taken? Swap it for one of these
They work the same main muscle.
Hip abduction machine
Gluteus medius · Machine
BeginnerCable hip abduction
Gluteus medius · Cable
BeginnerSeated banded hip abduction
Gluteus medius · Mini band
Beginner
Keep exploring
Gluteus maximus
56 exercises
Glute exercises on machines
9 exercises
How to grow glutes
What the science says about sets, exercises and how long it takes.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Muscles worked
Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.
Muscles worked
Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.
Muscles worked
Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026