Hip Abduction

About the movement

A machine movement that targets the glute medius, the muscle at the side of your hip. Strong abductors shape the upper glute and protect your knees.

How to do it

1. 1

   Sit in the machine with your back against the pad and your feet on the foot plates.

2. 2

   Place your knees against the pads and grip the handles.

3. 3

   Push your knees outward against the pads, squeezing your glutes at the end.

4. 4

   Return slowly until your knees nearly touch.

Form tips

• •Lean forward slightly to shift the work to your upper glutes.
• •Pause and squeeze at the widest point of every rep.
• •Use a weight you can control for the whole range; do not bang the stack.