Glutes
Hip Abduction Machine (Leaning Forward)
The Hip Abduction Machine (Leaning Forward) is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus medius 58%, gluteus maximus 30% and obliques 5%.
How to do it
- Set the start width so the pads rest on the outside of your knees with your legs close together.
- Sit on the machine with your feet on the foot bars and hinge your torso forward from the hips, off the back pad.
- Hold the side handles or rest your forearms on your thighs, keeping your back flat.
- 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.
Tips
- Keep the same forward lean for every rep so the load stays on the glutes.
- Sit tall through the spine even while leaning forward.
Common mistakes
- Rounding the back instead of hinging from the hips.
- Sitting up and leaning back as the set gets hard.
- Letting the weight slam the knees together.
Muscles worked by the Hip Abduction Machine (Leaning Forward)
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.
Hip flexion turns abduction into a glute max exercise. 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.
Hip Abduction Machine (Leaning Forward) alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hip Abduction Machine (Leaning Forward) work?
Mainly the gluteus medius and gluteus maximus.
Is the Hip Abduction Machine (Leaning Forward) good for beginners?
Yes. The Hip Abduction Machine (Leaning Forward) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hip Abduction Machine (Leaning Forward)?
For example the Banded Fire Hydrant, Clamshell and Band Hip Abduction Standing. They train mostly the same muscles, some with different equipment.
How do you make the Hip Abduction Machine (Leaning Forward) 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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