Seated Hip Abduction Machine: How-to, Tips & More
The Seated Hip Abduction Machine is a beginner isolation exercise for your glutes. You do it with hip abduction machine. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hip abductors, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hip abductors
Secondary
How to do the Seated Hip Abduction Machine
- Sit in the machine with the pads on the outside of your knees.
- Push your knees out as far as you can.
- Pause briefly.
- Return slowly.
Seated Hip Abduction Machine tips
- Leaning forward a little works the glutes more.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Hip abduction machine
Type
Isolation
Seated Hip Abduction Machine alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Seated Hip Abduction Machine work?
The Seated Hip Abduction Machine mainly works your glutes, with help from your hip abductors.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Hip Abduction Machine good for beginners?
Yes. The Seated Hip Abduction Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Hip Abduction Machine?
You need hip abduction machine.
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