How to perform the Hip Abductor Machine
- 1Sit on the machine with your back flat against the pad, select a light-to-moderate weight, place your feet on the footrests, and position the thigh pads just above your knees with your legs together and knees bent. Hold the handles lightly, sit tall with your chest up, and gently brace your abs.
- 2Press your knees out against the pads in 1–2 seconds until you feel a strong but comfortable squeeze in your glutes and outer hips, breathing out as you push. Pause for a moment, then slowly bring your knees back together in 2–3 seconds without letting the weight slam, breathing in as you return to the start.
Coach tips
- Control the movement both out and in; if the weight is jerking or slamming, it’s too heavy.
- Keep your back against the pad and avoid leaning your upper body forward or rocking to move the weight.
- Only go as wide as feels comfortable on your hips and knees—no need to force a bigger range if it feels pinchy or painful.
Train glutes smarter
One rep, one set. Hypro turns the Hip Abductor Machine into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Hip Abductor Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Hip Abductor Machine fits right into proven hypertrophy and strength templates.
For optimal glutes hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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