Machine exercise

Hip Abductor (Machine) form, muscles worked, and workout tracking

The hip abductor machine is a seated lower-body accessory movement that targets the outer hips and glutes, especially the gluteus medius and minimus. It is commonly used to build hip stability, support knee tracking, and add glute-focused volume.

Hip Abductor (Machine) illustration

How to do Hip Abductor (Machine)

  1. 1Sit upright on the machine with your back against the pad and knees inside the thigh pads.
  2. 2Set the starting position so your knees begin near the midline without discomfort in the hips.
  3. 3Hold the handles, brace your core, and keep your torso still against the back pad.
  4. 4Exhale as you press your thighs outward through a controlled range of motion.
  5. 5Pause briefly, then inhale as you return slowly without letting the weight stack slam.

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Track Hip Abductor (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.