How to do it
- Sit in the machine with the pads against the outside of your knees.
- Push the knees apart as far as comfortable and hold briefly.
- Return slowly under control.
Cues that matter
- Leaning the torso forward biases the upper glutes; sitting upright hits the medius.
- Do not let the pads slam back together.
Common mistakes
- Using momentum to bang the pads open.
- Only moving through a few inches of range.
Muscles worked
Primary
- Glutes
- Gluteus medius
- Gluteus minimus
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Seated Hip Abduction in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the machine is taken, or a gym that does not have one.