Exercise · lunge
Hip abduction machine
Hip abduction machine is a beginner-friendly lunge movement that trains glutes, done with a machine. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–20 reps, tempo 1-1-2.
The most common mistake is bouncing the pads with momentum. If a machine or the movement itself doesn't suit you, Band lateral walk or Clamshell or Lateral lunge cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Sit tall or lean slightly forward for more glute | सीधे बैठो या ग्लूट्स के लिए थोड़ा आगे झुको |
| 2 | Push knees out against the pads, pause | घुटने बाहर धकेलो, रुको |
| 3 | Return slowly, keep tension | धीरे वापस, टेंशन बनाए रखो |
Equipment & who it fits
Needs a machine, rated beginner. Search "hip abduction machine glutes" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Hip abduction machine work?
- Hip abduction machine primarily trains glutes, using a lunge pattern with a machine.
- What's the most common mistake with Hip abduction machine?
- Bouncing the pads with momentum
- What can I do instead of Hip abduction machine?
- The closest substitutes in this database are band lateral walk, clamshell, lateral lunge, which train the same pattern with different equipment.