Hip Abduction Machine
Machine hip abduction for the outer hips. It works mainly the hip abductors, with help from the glutes.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Hip Abduction Machine
- Sit with the back against the pad and the outside of the knees against the pads, feet on the footrests.
- Push the legs apart as far as they go, squeezing the sides of the glutes at the end.
- Hold for a second, then bring the legs back together slowly without letting the stack rest.
- Lean slightly forward to work the upper glutes more, sit upright for the side; either way, no jerking.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hip abductors | Gluteus medius |
| Secondary | Glutes | Gluteus maximus |
Muscle data from StrengthLog.
Why do it
- Outer hip — the stabiliser nobody trains
- Keeps the knee tracking where it should
- Support for every single-leg movement
How Flawless ranks Hip Abduction Machine
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Hip Abduction Machine by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Hip Abduction Machine work?
It works mainly the hip abductors, with help from the glutes.
How do you do Hip Abduction Machine?
Sit with the back against the pad and the outside of the knees against the pads, feet on the footrests. Push the legs apart as far as they go, squeezing the sides of the glutes at the end. Hold for a second, then bring the legs back together slowly without letting the stack rest. Lean slightly forward to work the upper glutes more, sit upright for the side; either way, no jerking.
How does Flawless rank Hip Abduction Machine?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.