Glute Hip Rotation Kneeling on Abduction Machine
Kneeling hip-rotation pattern on an abduction machine that strengthens the glutes through controlled internal/external rotation.
Glutes & HipsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, adductors, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Kneel on the pad of a hip abduction machine and set an appropriate resistance.
- Perform controlled hip rotations while keeping the torso upright.
- Squeeze the glutes at the end range of each rotation.
- Return with control.
- Complete 15 reps for 4 sets.
Equipment
- Hip Abduction Machine
Coaching tips
Benefits
Kneeling hip-rotation pattern on an abduction machine that strengthens the glutes through controlled internal/external rotation.
Common mistakes
Avoid using momentum or losing the upright torso position.
Make it harder
Increase the machine resistance or slow the tempo.
Make it easier
Reduce the range of motion or lighten the load.
Breathing
Exhale as you rotate, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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