Glutes
Standing Hip Abduction Machine
The Standing Hip Abduction Machine is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus medius 64%, gluteus maximus 22% and obliques 7%.
How to do it
- Adjust the machine so the pad rests on the outside of your working leg just above the knee and the pivot lines up with your hip.
- Step onto the platform, hold the handles and stand tall on the inside leg.
- Keep the working leg straight with the toes pointing forward.
- Press the pad out to the side until you reach a comfortable end range.
- Hold for a moment, then return the leg slowly to the start.
Tips
- Squeeze the side of the hip at the top instead of pushing higher.
- Keep your shoulders level with the floor.
Common mistakes
- Hiking the hip up toward the ribs to move the pad.
- Bending the standing knee deeply to gain range.
- Letting the stack drop on the way back.
Muscles worked by the Standing Hip Abduction 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.
Standing on one leg, the stance side works too. 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.
Standing Hip Abduction Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Standing Hip Abduction Machine work?
Mainly the gluteus medius. The gluteus maximus assist.
Is the Standing Hip Abduction Machine good for beginners?
Yes. The Standing Hip Abduction 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 Standing Hip Abduction Machine?
For example the Abductor Machine, Multi Hip Abduction and Band Hip Abduction Standing. They train mostly the same muscles, some with different equipment.
How do you make the Standing Hip Abduction 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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