Seated Hip Abduction

Seated Hip Abduction is a resistance exercise - strength exercise involving Gluteus medius, Gluteus minimus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus medius, Gluteus minimus
Secondary muscles: Gluteus maximus, Tensor fasciae latae
Exercise type: Resistance exercise - strength

Exercise technique

Seat
Position your pelvis in the center of the seat.
Pads
Place the outer sides of your knees against the pads.
Foot support
Place both feet on the machine footrests.
Starting angle
Select a narrow starting position suitable for your hips.
Opening
Press your knees into the pads and separate them sideways.
End point
Stop at the width you can reach without moving your torso.
Closing
Slowly control the inward return of the pads.

Key technique points

Keep your knees against the pads.
Do not rotate your feet to push the pads.
Maintain contact with the back support.
Do not rock your torso forward and backward.
Open both sides simultaneously.
Do not let the weights collide on the return.

Common mistakes

Rocking the torso

Momentum initiates the movement instead of the hips.

Opening asymmetrically

The pelvis may rotate to one side.

Losing pad contact

The point where force is applied to the thigh shifts.

Closing quickly

Muscular control of the return is lost.

Excessive width

Hip position changes at an uncontrolled end range.

Twisting with the feet

Knee and hip alignment changes within the repetition.

Frequently asked questions