At a glance
- Main muscle
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Lean your torso slightly forward.
- Return under control, don't let it slam.
- Full range of motion.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Isolates the gluteus medius/minimus in a stable way; a useful addition, but limited hypertrophy evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Hip Abduction · Cable · rating B
- Dumbbell Reverse Lunge · Dumbbell · rating A
- Walking Lunge · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine hip abduction.
Let Mitta set the weight.
Mitta plans the machine hip abduction with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine hip abduction
What muscles does the machine hip abduction work?
The machine hip abduction mainly trains your glutes.
How many reps of the machine hip abduction should I do?
Mitta plans the machine hip abduction at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine hip abduction?
Good alternatives that train the same muscle are the cable hip abduction, dumbbell reverse lunge and walking lunge.
Is the machine hip abduction good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine hip abduction have rating A?
Isolates the gluteus medius/minimus in a stable way; a useful addition, but limited hypertrophy evidence.