HyperBody
Exercise library · Legs

Hip Abductor.

Isolation exercise performed on a machine to strengthen the hip abductors, particularly the gluteus medius.

BeginnerMachine
Hip Abductor
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Abductors · Glute medius
The play-by-play

How to do it.

  1. Step 01

    Sit on the hip abductor machine with your back against the pad.

  2. Step 02

    Place your knees against the outer pads.

  3. Step 03

    Adjust the machine to ensure a comfortable starting stretch.

  4. Step 04

    Push your legs outwards, separating the pads against resistance.

  5. Step 05

    Squeeze your glutes at the peak contraction.

  6. Step 06

    Slowly return your legs to the starting position.

What separates good from great

Pro cues.

  • Maintain an upright posture throughout the exercise.

  • Focus on controlled movement rather than heavy weight.

  • Avoid leaning forward or backward during the movement.