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How to do the Hip Abduction

The Hip Abduction is a isolation machine exercise that mainly works your glutes. Focus on three things: push knees out wide; pause at the widest point; return slowly.

GlutesMachine

Setup

  1. 1Pads outside knees
  2. 2Sit tall

Three cues

  1. 1Push knees out wide
  2. 2Pause at the widest point
  3. 3Return slowly

Most common mistake

Slamming the stack

Control the return

In Hindi · हिन्दी में

  1. 1घुटने चौड़े बाहर धकेलें
  2. 2सबसे चौड़े बिंदु पर रुकें
  3. 3धीरे वापस लाएँ

आम गलती: स्टैक पटकें तो, वापसी नियंत्रण से

Alternatives to the Hip Abduction

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Hip Abduction set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.