Hip Abductor Machine

A seated machine isolation exercise targeting the glutes and lateral hip muscles. Useful for building hip abduction strength and improving pelvic stability.

Also known as: abductor machine, abduction machine, hip adduction/abduction machine, glute abductor machine, outer thigh machine

Beginner Isolation Abductor machine

How to do the Hip Abductor Machine

Adjust the machine so your hips are aligned with the pivot point.
Sit upright, pressing your back against the pad and placing your feet on the supports.
Position the pads against your outer thighs, and start with legs close together.
Grip the handles and move your legs apart to your active end range - slowly!

Full technique — 6 steps

Adjust the seat and back pad so your hips line up with the machine pivot.
Sit tall with your back against the pad and feet placed on the machine supports.
Position the pads against your outer thighs and start with legs together comfortably.
Grip the handles and keep your pelvis level without leaning or rotating.
Drive your thighs outward against the pads until you reach your active end range.
Bring your legs back in smoothly until the weight stack nearly settles.