Hip abduction · Gym
Hip Abduction Machine
The Hip Abduction Machine is a hip abduction exercise for the upper glutes, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Lean forward to hit the upper glutes
- Open slowly, pause 1 second
- Last set: go to the burn
Coach’s tip
Look for Hip Abductor (legs out), not Adductor.
Sets and reps
How the 7 BindTrue programs that use it dose the Hip Abduction Machine:
- Sets
- 2–3
- Reps
- 12–25
- Rest
- 45 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Heroine Glutes & core: 3 × 20 · 4 days a week
- Swimsuit Model Glutes A: 3 × 15–20 · 4 days a week
- Glute Builder Glutes A: 3 × 12–20 · 4 days a week
- Flat Tummy, Snatched Waist Glutes + Core: 3 × 15–20 · 4 days a week
- Hourglass Build Glutes A: 3 × 15–20 · 4 days a week
- 6-Week Fresh Start Full Body A: 2 × 15–20 · 3 days a week
- Glutes & Tone Glutes A: 3 × 15–20 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.