Hip Abduction (Machine)
Trains the abductors. You need a machine. One of our free programs uses it, across 16 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Hip Abduction (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×15–30the shape they run most (16 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout A — Phase 1, Workout A — Phase 2 +2 | 1×15–30 | Fixed weights |
See it in action
Watch the Hip Abduction (Machine) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Hip Abduction (Machine) trains
Technique
How to do the Hip Abduction (Machine)
- Sit on the hip abduction machine with your back against the backrest and the outside of your knees or thighs against the pads. Adjust the machine so your legs start together.
- Press your legs outward against the pads, spreading them as far as comfortably possible.
- Pause briefly at the point of maximum abduction, feeling the contraction on the outside of your hips.
- Slowly return your legs to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back pressed against the backrest and avoid leaning forward.
- Perform the movement slowly and with control, resisting the pads on the return.
- Focus on squeezing the outside of your hips and glutes as you press outward.
- Exhale as you push your legs apart and inhale as you bring them back together.
Substitutes
Swap Hip Abduction (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Abduction (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.