Step by step
- Sit with your back supported and the pads outside your knees.
- Push your legs apart as far as you can.
- Hold for a second.
- Close slowly without letting the weight touch down.
Tip: Leaning slightly forward works the upper glute more.
Common mistakes
Snapping closed
Control the return.
Short range
Open as far as you can.
Using torso momentum
Keep your torso still.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it work the glutes?
Yes, it works the glute medius, which shapes the side of your hip and helps stabilise your knee.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add hip abduction machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.