Glutes · Beginner

Hip Abduction Machine

Glute Med · also Glutes

Equipment: Hip Ab/Adduction Machine

How to do it

• Sit with your knees together and the pads on your outer thighs
• Sit back into the backrest and grip the handles
• Brace your abs and keep your chest tall
• Push your knees out against the pads as wide as you can control
• Bring your knees back together slowly

Common mistake

✕ SLUMPING OFF THE BACKREST → ✓ SIT BACK, SPINE TALL

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, acefitness.org, pmc.ncbi.nlm.nih.gov.