Machine Hip Abductor
The Machine Hip Abductor is a seated isolation exercise designed to target and strengthen the gluteus medius and outer thigh muscles. By pushing your legs outward against resistance pads, it helps improve hip stability and pelvic balance.
Because the glutes are often trained with high frequency, the AI analyzes your recovery data to determine the optimal volume for this accessory movement without risking overuse. By tracking your RPE and performance history, the app adjusts the resistance and rep targets in real-time to ensure you are stimulating the gluteus medius effectively, rather than just going through the motions. If you experience hip discomfort, the system remembers this pain association and can instantly recommend functional alternatives like lateral band walks.
Form Cues
- Sit with your back pressed firmly against the pad
- Push your knees outward in a controlled motion
- Pause briefly at the point of maximum extension
- Control the weight slowly as you return to the start
- Keep your core braved and chest up throughout
- Don't let the weight stack slam down between reps
- Don't use momentum to swing your legs out
- Don't arch your lower back excessively
- Don't allow your knees to cave inward rapidly on the return
Common Mistakes
- Using excessive momentum
- Shortening the range of motion
- Leaning too far forward without control
- Lifting the hips off the seat
- Performing the reps too quickly
Muscles Worked
This exercise primarily isolates the gluteus medius and gluteus minimus, which are crucial for hip stability and pelvic alignment. It also engages the tensor fasciae latae (TFL) on the outer thigh, helping to sculpt the side of the glutes and improve balance during single-leg movements.
Primary
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