Machine Abduction
Seated leg opening on a machine for the gluteus medius and minimus.
- Primary muscleGlutes
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Glutes
- Machine
How to do the Machine Abduction
4 steps, in the order you do them.
- Sit with your back against the pad and the outside of your knees against the cushions.
- Hold the handles and keep your torso still.
- Open your legs as wide as you can, pushing with your knees, and hold for a second.
- Return in a controlled way without letting the plates rest.
Muscles worked
Common Machine Abduction mistakes
What goes wrong most often when you do the Machine Abduction, and how to fix it.
You swing your torso back and forth to push your legs open.
Press your back into the pad and keep your torso still. If you need to swing to open, lower the weight.
The pads sit on your calves instead of outside your knees.
Adjust the pads so they rest against the outside of your knees or just above them.
You open fast and let the plates snap your legs shut.
Close your legs over two or three seconds and stop before the plates touch.
Alternatives to the Machine Abduction
They work the glutes with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Beginners2 × 15–20
- Experienced3 × 15–20
- Rest1:00 to 1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Glute specialization · Beginner | Beginner and intermediate | 2 × 15–20 | 1:00 |
| Glute specialization · Advanced | Intermediate and advanced | 3 × 15–20 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Machine Abduction
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Glute specialization · Advanced4 days · 70 min · Intermediate and advancedSee routine →
More glutes exercises
Banded Seated AbductionGlutes · Resistance band
Cable KickbackGlutes · Cable machine
Cable Hip AbductionGlutes · Cable machine
Sumo DeadliftGlutes · Barbell
Frequently asked questions
What muscles does the Machine Abduction work?
The Machine Abduction works mainly the glutes.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 15 to 20 reps with 1 minute of rest. With more experience, 3 sets of 15 to 20 reps with 1 minute and 15 seconds of rest.
Which routines include the Machine Abduction?
It appears in 2 of the 36 Mobbe routines, such as Glute specialization · Beginner and Glute specialization · Advanced.