ABDUCTORS · MACHINE
How to do the machine hip abduction
The machine hip abduction trains your abductors. Here is how to do it with good form.
Step by step
- Select the appropriate load and sit down.
- Bring your shoulders back and grab the handles to your sides.
- Step on the foot platforms and position the outer part of your lower thighs against the pads.
- Take a breath and spread your legs out as much as possible in one fluid motion, breathing out.
- Bring your knees together as you breathe in.
Muscles worked
| Primary | Abductors |
|---|---|
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the machine hip abduction
- Glute Builder3 × 15
- Hourglass3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
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