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The Hip Abductor Machine is a lower body exercise that primarily targets the glutes, but also works the quads. This is an isolation exercise which is well suited to beginner lifters.



  • This exercise can be performed either sitting, or standing (as shown in the video)



  • Place your legs into the machine and then stand up, using your hands to keep yourself steady
  • Push your knees outwards by contracting your glutes and allow your body to sink downwards if needed. Keep your back flat and core tight throughout.
  • Slowly return to the start position by allowing your knees to come together.

Leg Muscle Diagram.

Leg Muscles