What muscles does the Machine Standing Hip Abduction work?

The Machine Standing Hip Abduction mainly works the abductors and glutes.

How many sets and reps of the Machine Standing Hip Abduction?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Machine Standing Hip Abduction?

Band Clamshell, Band Fire Hydrant, Band Lateral Walk and Foam Roll IT Band work the same main muscle.

Machine Standing Hip Abduction

Press the pad outward against resistance to load the glute medius through a full arc.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abductors, Glutes
Equipment: Machine
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the abductors, for when the machine is taken or you want a change.

Questions

What muscles does the Machine Standing Hip Abduction work?: The Machine Standing Hip Abduction mainly works the abductors and glutes.
What equipment do you need for the Machine Standing Hip Abduction?: A machine.
How many sets and reps of the Machine Standing Hip Abduction?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Machine Standing Hip Abduction?: Band Clamshell, Band Fire Hydrant, Band Lateral Walk and Foam Roll IT Band work the same main muscle.

Program it for your clients

Coaches add the Machine Standing Hip Abduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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