Hip Abductor Press Machine

Sit on the seat with your knees aligned against the outer side of the pads. Keep your back against the backrest, lightly hold the handles, and secure your pelvis so it does not slide.

Press the pads outward with your knees. Brace your abs to keep your torso from tilting, and create the movement with your outer glutes.

Slowly return the pads to the starting position. Control the entire movement without momentum, including the return.

Make sure you feel the work in your outer glutes. Keep your glutes on the seat while you press your knees outward.

Shaking your upper body as you press or rotating your pelvis spreads the tension away from the target. Prioritize a fixed pelvis and control at the end position over using more weight.

Exhale as you press, and inhale as you return. Keeping a steady breathing pattern helps reduce momentum.

Pause briefly at the end position to increase the outer-glute contraction. A slightly shorter range is still a better rep if you actually feel it in your glutes.