Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Hip Abduction Machine

MachineIsolationEasy to learn
Front
Back
Primary

Works

Glutes

You need

Hip abduction / adduction

How to do itPictures · 3 steps
Outer pads
1Start
Outer pads
2Squeeze
Main muscles
  1. 1Lean forward slightly to bias the glutes
  2. 2Push the pads out wide
  3. 3Control the return

Most common mistake

Letting the weight slam back between reps.

Watch a demo

Good for

  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Barbell Back Squatvs 45° Back Extensionvs Cable Glute Kickback
A
For glutes
#12 of 29
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Research
73
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 73
Target tensionStrong
Loaded stretchFair
ProgressionExcellent
Low costExcellent

Works the side of the glutes (gluteus medius and minimus). Easy to load, with a small stretch.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • AHip Thrust MachineMachine

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