How to do a Machine Hip Abductor
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Thigh Abductor Machine
Workouts with Machine Hip Abductor
Instructions for Proper Form
This isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
- Sit upright in a thigh abductor machine with your lower back pressed against the back pad.
- Bend your knees to a 90 degree angle and place your feet on the foot pedals close together with your knees against the outer pads.
- Brace your core to keep your spine neutral and stationary as you press your knees through the pads to create an outward arc.
- Once you’ve reached full abduction, return to the starting position.
Weight & 1 Rep Max Calculator
Average Machine Hip Abductor standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps80lbs1 Rep Max100lbs
- intermediate8reps95lbs120lbs
- advanced8reps110lbs140lbs
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Alternatives & Variations to Machine Hip Abductor
1. Machine Hip Adductor
96.9 mSCORESWAPPED 2,935 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
2. Cable Hip Abduction
28.8 mSCORESWAPPED 1,949 TIMESCable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
3. Side Leg Raises
34.3 mSCORESWAPPED 1,198 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
4. Machine Hip Abductor
96.7 mSCORESWAPPED 760 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
5. Clam
43.8 mSCORESWAPPED 670 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
6. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 503 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
7. Standing Hip Abduction
70.2 mSCORESWAPPED 434 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
8. Fire Hydrant Circle
65.2 mSCORESWAPPED 405 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
9. Dumbbell Fire Hydrant Circle
55.1 mSCORESWAPPED 194 TIMESThis exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.
10. Mini Loop Band Side-Lying Clam
43 mSCORESWAPPED 188 TIMESA variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.