The Hip Abduction Machine is a beginner machine hip-abduction exercise that primarily trains the abductors. It is useful for training the hip abductors and glute-side musculature.
Primary muscles
abductors
Secondary muscles
None
Equipment
machine
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
abductors
Secondary muscles
None
THE MOVEMENT
How to perform
Adjust the seat and pads so the hips are comfortable and the legs begin in a controlled inward position.
Sit firmly against the pad and brace the torso.
Drive the knees or pads outward using the muscles around the outer hips.
Return slowly without letting the stack slam.
IRONYOU / CORE
Core cues
Keep the pelvis stable against the machine instead of rocking side to side.
Open the knees or legs through a range you can control.
Pause briefly at the end of the rep if it helps prevent bouncing.
STAY SHARP
Common mistakes
Using torso momentum to swing the pads apart.
Letting the pelvis shift instead of moving at the hips.
Using too much load and reducing the movement to a short bounce.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Hip Abduction Machine Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Hip Abduction Machine estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
25.7 kg
34.1 kg
42.4 kg
59.8 kg
60 kg
28.4 kg
37.7 kg
46.9 kg
66.1 kg
70 kg
30.9 kg
40.9 kg
50.9 kg
71.7 kg
80 kg
33 kg
43.7 kg
54.4 kg
76.7 kg
90 kg
35 kg
46.3 kg
57.6 kg
81.2 kg
100 kg
36.7 kg
48.6 kg
60.5 kg
85.3 kg
110 kg
38.2 kg
50.6 kg
63 kg
88.9 kg
120 kg
39.6 kg
52.5 kg
65.3 kg
92.1 kg
Hip Abduction Machine Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Hip Abduction Machine estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
12.3 kg
16.2 kg
20.2 kg
28.5 kg
50 kg
16.5 kg
21.8 kg
27.2 kg
38.3 kg
60 kg
19.2 kg
25.5 kg
31.7 kg
44.7 kg
70 kg
21 kg
27.8 kg
34.6 kg
48.8 kg
80 kg
22.2 kg
29.4 kg
36.6 kg
51.6 kg
90 kg
22.9 kg
30.4 kg
37.8 kg
53.3 kg
100 kg
23.4 kg
31 kg
38.6 kg
54.5 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variation: Hip Abduction Machine.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Hip Abduction Machine in IronYou.
Keep your last session, progress and next target with you when you train.