FitCi
Hip Abduction Machine is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on the machine, rest your back fully against the support pad, and sit tall.
- Position your legs inside the side pads with your knees against the pads.
- Squeeze your glutes to open your legs outward as far as you can under control.
- Pause briefly at the top and squeeze your glutes hard to feel the movement.
- Slowly and under control, bring your legs back to the starting position.
Coaching tip
Lean your torso slightly forward and perform the movement under control through a full range of motion.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Sumo Deadlift
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.