This weight training exercise is for the abductor muscles. A hip abductor machine is required for this exercise, which you will find in any weight room in a fitness center. By doing this exercise, you will tone your glutes and hips, whilst losing fat around the hips. The exercise enables you to isolate the gluteal muscles which are responsible for the hip abduction. Follow this exercise with the opposing exercise, the hip adduction.

Body Parts

  • Legs
  • Gluteus maximus
  • Gluteus medius


  • Sit on the machine and place back against the rest.
  • Hold the handles firmly.
  • Suck in the stomach and contract the abdominals.


  • Spread legs and place feet facing out.
  • Keep pelvis againts the machine.


Keep the abdominals contracted.