Library / Glutes
Seated Hip Abduction Machine
Machine · Isolation · Isolation
Glutes Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Equipment
- Machine
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 12-20 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Sit tall or hinge slightly forward from the hips to target the gluteus medius and upper glutes.
- Drive your knees outward against the pads and hold the wide position for 1 second.
- Control the inward return without letting the stack slam.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Hip Abduction Machine. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Ankle-Cuff Cable Glute Kickback | Cable swap | Cable |
| Band Hip Abduction | Bands swap | Bands |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment | Cable swap | Cable |
| Cable Bent-Over Rope Triceps Kickback | Cable swap | Cable |
| Cable Hip Abduction | Cable swap | Cable |
| Cable Neutral Grip Kickback | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.