Glutes
Abductor Machine
The Abductor Machine is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus medius 66%, gluteus maximus 21% and obliques 6%.
Also known as: hip abduction machine, seated hip abduction
How to do it
- Set the start width so the pads rest on the outside of your knees with your legs close together.
- Sit with your back against the pad and your feet on the foot bars, and hold the side handles.
- Brace your core and keep your hips pressed into the seat.
- Push your knees out against the pads as far as you can control.
- Hold the widest point for a moment, then let your legs come back together slowly without letting the stack touch down.
Tips
- Drive through the outside of the knees, not the feet.
- Control the return for about two seconds.
Common mistakes
- Rocking the torso forward and back to move the pads.
- Letting the weight slam the legs back together.
- Using a range so short that the hips never fully open.
Muscles worked by the Abductor Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.
Abductor Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Abductor Machine work?
Mainly the gluteus medius. The gluteus maximus assist.
Is the Abductor Machine good for beginners?
Yes. The Abductor Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Abductor Machine?
For example the Band Hip Abduction Standing, Cable Hip Abduction and Lying Hip Abduction. They train mostly the same muscles, some with different equipment.
How do you make the Abductor Machine harder?
Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.
Sources
- Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
- Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)
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