Seated Machine Hip Abduction: how to do it right
In short: Seated machine hip abduction, a gluteus medius isolation loaded at mid-range.
How to do it, step by step
- 1Sit all the way back, back flat against the backrest, thighs against the outer pads.
- 2Set the starting range so your knees start close together without crushing your hips.
- 3Spread your thighs outward by pushing the knees, with no jerk.
- 4Go to the end of your comfortable range, without forcing the pelvis to tilt.
- 5Return slowly, resisting, without letting the pads slam together in the middle.
- 6Keep a continuous rhythm, about 2 seconds out, 2 seconds back.
The mistake to avoid
Don't lean back to push harder: keep your back against the pad.
Other common mistakes
- Using torso momentum or tilting the pelvis: keep your back flat and spread only with the hips.
- Letting the pads come back and slam: control the closing phase to keep tension.
- Loading too heavy and cutting the range: go lighter to cover the whole stroke, especially the middle.
- Leaning forward to cheat: stay wedged at the back of the seat throughout.
Muscles worked
- Main:
- Glutes
The gluteus medius is the prime mover: it spreads the thigh outward and stabilizes the pelvis. The gluteus minimus helps as support, along with the tensor fasciae latae on the front portion. The upper part of the gluteus maximus helps a bit depending on torso lean. No truly notable secondary muscle, it's a very targeted movement.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I perform it correctly?
Sit all the way back, back flat against the backrest, thighs against the outer pads. Spread your thighs outward by pushing the knees, with no jerk, to the end of your comfortable range without forcing the pelvis to tilt. Return slowly, resisting, without letting the pads slam together in the middle.
Where should I feel it?
On the side of the hip, in the gluteus medius, with the gluteus minimus and the tensor fasciae latae supporting. The burn should peak at mid-range, when the thighs are already well spread. In the closed position you'll feel almost nothing, that's normal, the load is low there.
What rhythm should I keep?
About 2 seconds out and 2 seconds back, in a continuous flow with no dead time or momentum. Slow down especially in the middle of the range, where it burns, because that's the zone where the lever is least favorable for the gluteus medius. On a few reps, add a one-second pause at mid-range.
How do I set up the machine?
Set the starting range so your knees start close together without crushing your hips: too tight at the start, you compress the joint for nothing since the load is low there anyway. The backrest should let you keep your back flat from start to finish.