About this exercise
The seated hip abduction machine targets the outer thighs and glutes by pushing your legs apart against resistance, building strength and improving hip stability.
Seated hip abduction on machine
Step by step instructions, muscle activation and variants for the Seated hip abduction on machine.
EasyOuter thighs
How to Perform
- Sit on the machine with your back against the pad and place the outer sides of your knees against the pads
- Grip the handles and keep your torso upright
- Push your knees outward, spreading your legs apart against the resistance
- Pause briefly at the widest point and squeeze your outer thighs and glutes
- Slowly return your knees together under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Outer thighs
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
About the Seated hip abduction on machine
The Seated hip abduction on machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.