Hip Abduction

How to do it

  1. Sit in the machine with the pads on the outside of your knees, or stand side-on to a low cable with the strap on your outer ankle.
  2. Push your legs (or leg) outwards as far as you can without leaning.
  3. Return slowly.
Hip Abduction: animation of one repetition, working muscles highlighted
Body map of muscles worked Body map of muscles worked. Primary: Glutes, Hip abductors and lateral rotators. Secondary: Hip flexors. Front Back
Movement pattern
Hip abduction
Equipment
Bodyweight
Muscle groups
Glutes, Hip abductors and lateral rotators
Level
Beginner
Type
Isolation, push
Load
Bodyweight
Logged as
Reps

Muscles worked

Main muscles: Gluteus medius, Gluteus minimus

Also works: Gluteus maximus, Tensor fasciae latae

More exercises for: Glute exercises

Similar exercises

Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.

Cables

Machines

Resistance bands

How to program it

In a free plan with a muscle-building goal, the generator programs Hip Abduction as 3 sets of 10–15 reps. It uses double progression: once you reach 15 reps on every set, it moves you on to a harder version or added load.

Related exercises

Belongs to: Machine Hip Abduction

Variation of: Machine Hip Abduction

Other names

Liftosaur: Hip Abductor, Bodyweight, Side Hip Abductor, Bodyweight

Build a free plan with this exercise See it in the explorer

Identifier: hip-abduction

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)