Upper legs

Hip Abduction Machine

Pushing your legs apart against resistance while seated: it isolates the glute medius and minimus on the side of your hips.

Also known as: abductor machine, seated hip abduction

Level: Beginner
Equipment: Hip Abduction Machine
Type: Isolation

Movement

Muscles worked

Hip Abduction Machine muscle map: glute medius and abductors highlighted on the front and back of the body

PrimaryGlute Medius
Glute exercises
SecondaryAbductors

How to do it

Sit with your back supported and the pads on the outside of your knees.
Hold the handles.
Push your legs apart as far as you can, squeezing the side of your hips.
Return slowly without the stack clanking.

Form cues

Leaning slightly forward adds glute max.
Pause for a second at the widest point.
Control the return.

Common mistakes

Bouncing with momentum: your glutes barely work.
Short range with heavy weight: open all the way.
Lifting your hips off the seat: reduce the weight.

Sets and reps

3 sets of 15-20 reps with 60 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the hip abduction machine.

Seated banded abduction
Band around your knees: the at-home version.
Loop Band · Beginner
How to do it
1. Sit on a bench or chair with a loop band around your knees.
2. Keep your feet flat on the floor, hip-width apart, and maintain an upright posture.
3. Push your knees outwards against the band, engaging your glutes.
4. Hold the peak contraction briefly, then slowly return your knees to the starting position.
5. Control the movement throughout the entire range of motion.
Primary
Glute Medius
Secondary
Glutes
Standing banded abduction
Lift one leg out to the side while standing: more stability work.
Loop Band · Beginner
How to do it
1. Place a loop band around your ankles or just above your knees.
2. Stand tall with a slight bend in your knees and brace your core.
3. Shift your weight onto one leg, maintaining a stable torso.
4. Slowly abduct the free leg out to the side, feeling the glute contract.
5. Control the movement as you return the leg to the starting position.
6. Complete all reps per side before switching.
Primary
Glute Medius
Secondary
Glutes

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Does the abductor machine grow your glutes?

It trains the glute medius, which shapes the upper and outer glutes. For glute max you need hip thrusts, squats or deadlifts.

Abductors or adductors?

Abductors push your legs apart (outer hip); adductors bring them together (inner thigh).

Upright or leaning forward?

Upright emphasises glute medius; leaning forward adds glute max.

What muscles do the hip abduction machine work?

They mainly work the glute medius, with help from the abductors.

Train with Nuvana

Add the hip abduction machine to your next workout

Log your sets and weights, and see how each muscle progresses in the app.