GlutesBeginnerIsolation
Hip Abduction Machine
Seated machine pushing the knees out.
Benefits
- Upper and side glutes
- Supports knee alignment
How to do it
- Sit tall or lean slightly forward
- Push the knees out and pause
- Control the return
Common mistakes
- Letting the weight slam
- Tiny range
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Alternatives
Similar
No equipment
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time