- Gluteus medius
- Machine
- Beginner
Hip abduction machine
The hip abduction machine 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 1Hips stay on the seat
- Tip 2Open under control
- Tip 3Close slowly
Where you should feel it
On the side of your hip, above and slightly behind your thigh, where your glute medius sits. A burn toward the end of the set is normal.
- Main muscles
- Gluteus medius and gluteus minimus
- Also working
- Tensor fasciae latae and gluteus maximus
How to do it
Sit with your back against the pad, set the starting width and place the outside of your knees against the pads.
Hold the handles and push your legs apart, keeping your hips on the seat.
Hold for 1 second at the widest point you can control.
Bring your legs back slowly without letting the weight stack touch down.
Common mistakes
Mistake
Rocking your torso to open wider.
How to fix it
Keep your back against the pad and use a weight you can move with your legs alone.
Mistake
Letting your legs snap back.
How to fix it
Control the return over 2 to 3 seconds. The closing phase works the muscle too.
Mistake
Only opening a little, at the start of the range.
How to fix it
Pick a weight that lets you open close to the end of the machine's range.
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
Leaning forward
Same machine with your torso leaning forward and your hands on the front handles or the seat. Changes the hip angle.
Cable
Standing, one leg at a time, with an ankle strap on the low cable.
Seated with a mini band
A mini band above your knees does the machine's job. Great for home.
At home or with more support
At home: seated banded abduction
Sitting at the edge of a chair with a mini band above your knees, open and close your legs slowly.
Prefer more stability? Side-lying hip abduction
Lying on your side on a mat, fully supported, you lift only your top leg.
Taken? Swap it for one of these
They work the same main muscle.
Cable hip abduction
Gluteus medius · Cable
BeginnerSide-lying hip abduction
Gluteus medius · Bodyweight
BeginnerBanded lateral walk
Gluteus medius · Mini band
BeginnerSeated banded hip abduction
Gluteus medius · Mini band
Beginner
Keep exploring
Gluteus medius
14 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