How to do a Seated Hip Abduction (Machine)

The Seated Hip Abduction (Machine) is a beginner machine exercise that works your abductors, with help from your glutes and hamstrings.

How to do a Seated Hip Abduction (Machine), step by step

1. Adjust the seat height so that your knees are at a 90-degree angle.
2. Sit on the machine with your back against the backrest and your feet on the footrests.
3. Place your hands on the side handles for stability.
4. Engage your abductors and slowly push your legs apart, away from the midline of your body.
5. Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using momentum instead of muscle control
• Not adjusting the machine properly
• Using too much weight

Sets and reps by goal

Frequently asked questions

What muscles does the Seated Hip Abduction (Machine) work?

The Seated Hip Abduction (Machine) mainly works your abductors. It also works your glutes and hamstrings.

Is the Seated Hip Abduction (Machine) good for beginners?

Yes. The Seated Hip Abduction (Machine) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Seated Hip Abduction (Machine) should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

Put it in a workout plan

• Full body training program
• Hypertrophy program
• Upper / Lower split program
• Browse all exercises