The glowing area shows where you should feel it working.
Side glutes · ●●● Difficulty 1 of 3
Hip Abduction Machine
Gluteus medius · gluteus minimus
Lean forward slightly to shift the work into the upper glute. Controlled reps with a pause beat heavy, bouncy ones.
Set up
- Sit with the pads on the outside of your knees.
- Hold the handles and lean your torso forward a little.
How to do it
- 1Push your knees out as far as you can.
- 2Pause for a second at the widest point.
- 3Let the pads come back slowly — don't let the weights touch.
Form cues
- Lean forward for the upper glute
- Pause wide
- Slow return
Common mistakes
- Bouncing the weight stack
- Only doing half reps
Make it work for you
- Easier
- Seated banded abduction
- Harder
- Drop sets or a 3-second hold
- Gym
- Abduction machine
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