Male model ex_FWTEL7

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Upper Legs · Leverage Machine

Seated Hip Abductor Machine (Variation 2)

beginnerstrength

Seated Hip Abductor Machine (Variation 2) is a beginner isolation strength exercise that works the glutes (upper legs), with the abductors and core assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Glutes
Body part: Upper Legs
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Glutes · Gluteus Medius, Gluteus Minimus

Secondary muscles

Abductors · Tensor Fasciae Latae
Core · Obliques

How to do Seated Hip Abductor Machine (Variation 2)

Sit down on the hip abduction machine and place your feet flat on the footrests while positioning your outer thighs against the padded levers.
Grip the side handles to stabilize your upper body and press your legs outward against the resistance, pushing the pads apart in a controlled motion.
Pause for a second at the peak of the movement, then slowly return to the starting position.
Repeat for the desired repetitions.

Form tips

Sit upright with your back firmly against the backrest to maintain proper posture.
Focus on squeezing your glutes and outer thighs throughout the movement.
Perform the movement slowly and avoid using momentum to push the legs outward.

Seated Hip Abductor Machine (Variation 2) alternatives

Dumbbell Standing Hip Abduction

Glutes · intermediate

Band Bent-Over Hip Extension

Glutes · beginner

Barbell Hip Thrust

Glutes · intermediate

Bodyweight Hip Thrust

Glutes · intermediate

More glutes exercises

Multi Hip Abduction

Glutes · beginner

Multi Hip Glute Extension

Glutes · beginner

Kettlebell Hip Thrusts

Glutes · intermediate

Dumbbell Hip Thrust

Glutes · intermediate

Dumbbell Staggered Hip Thrust

Glutes · intermediate

Kettlebell Hip Thrusts With Bench

Glutes · intermediate

Celebratory Hip Thrust

Glutes · intermediate

Hip-Thrust in Smith Machine

Glutes · beginner

Seated Hip Abductor Machine (Variation 2) FAQ

What muscles does Seated Hip Abductor Machine (Variation 2) work?

Seated Hip Abductor Machine (Variation 2) mainly works the glutes in the upper legs (Gluteus Medius and Gluteus Minimus). The abductors and core work as secondary muscles.

What equipment do you need for Seated Hip Abductor Machine (Variation 2)?

You need a leverage machine.

How many sets and reps of Seated Hip Abductor Machine (Variation 2) should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Seated Hip Abductor Machine (Variation 2) good for beginners?

Yes. Seated Hip Abductor Machine (Variation 2) is rated beginner, so it's a sound choice while you learn to train the glutes.

How many calories does Seated Hip Abductor Machine (Variation 2) burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Seated Hip Abductor Machine (Variation 2)?

Other exercises for the glutes include Dumbbell Standing Hip Abduction, Band Bent-Over Hip Extension, Barbell Hip Thrust and Bodyweight Hip Thrust.

For developers

Use Seated Hip Abductor Machine (Variation 2) in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FWTEL7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FWTEL7",
  "name": "Seated Hip Abductor Machine",
  "model": "male",
  "target": "Glutes",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_FWTEL7/mp4-720.mp4?…",
    "poster": "https://…/ex_FWTEL7/poster.jpg?…"
  }
}