Machine Hip Abduction

Muscles worked by the Machine Hip Abduction

Primary

Glute MediusGluteus Medius

Secondary

AbductorsHip Abductors

Also called: glute med, gluteus medius, side glute, hip abductor glute.

Equipment

Hip Abduction Machine

Also called: abductor machine, outer thigh machine, thigh abductor, glute medius machine, hip abductor.

How to do the Machine Hip Abduction

1. Sit in the hip abduction machine with pads against your outer thighs.
2. Push your legs apart against the resistance.
3. Hold briefly at the widest point.
4. Return to the starting position with control.
5. Repeat.

Form tips

• Sit tall and keep your back against the pad.
• Don't let the weight stack slam down between reps.
• Choose a resistance that allows a full range of motion.

At a glance

Machine Hip Abduction in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clamshells
• Side-Lying Hip Abduction
• Barbell Hip Thrust

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hip-abduction",
  "name_en": "Machine Hip Abduction",
  "name_de": "Maschinen-Hüftabduktion",
  "name_es": "Abducción de Cadera en Máquina",
  "description_en": "A machine exercise targeting the outer hip muscles.",
  "description_de": "Eine Maschinenübung für die äußeren Hüftmuskeln.",
  "description_es": "Un ejercicio en máquina que trabaja los músculos de la cadera externa.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "hip_abduction_machine",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_medius"
  ],
  "secondary_muscles": [
    "abductors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "hip-abduction",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit in the hip abduction machine with pads against your outer thighs.",
    "Push your legs apart against the resistance.",
    "Hold briefly at the widest point.",
    "Return to the starting position with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Setze dich in die Hüftabduktionsmaschine mit den Pads an den Außenseiten der Oberschenkel.",
    "Drücke die Beine gegen den Widerstand auseinander.",
    "Kurz am weitesten Punkt halten.",
    "Kontrolliert zur Ausgangsposition zurückkehren.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Siéntate en la máquina de abducción de cadera con los apoyos contra la parte externa de los muslos.",
    "Empuja las piernas hacia afuera contra la resistencia.",
    "Mantén brevemente en el punto más amplio.",
    "Vuelve a la posición inicial de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Sit tall and keep your back against the pad.",
    "Don't let the weight stack slam down between reps.",
    "Choose a resistance that allows a full range of motion."
  ],
  "tips_de": [
    "Sitze aufrecht und halte den Oberkörper während des Satzes ruhig.",
    "Öffne die Beine kontrolliert, ohne Schwung zu holen.",
    "Halte die Spannung, statt das Gewicht zwischen den Wiederholungen abzusetzen."
  ],
  "tips_es": [
    "Mantén la espalda apoyada en el respaldo de la máquina.",
    "Abre las piernas sin impulso, con un ritmo controlado.",
    "Resiste la vuelta al centro en lugar de soltar el peso de golpe."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/hip-abduction-start.webp",
      "peak": "images/flat/hip-abduction-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hip-abduction");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.