What equipment do you need for the machine standing hip abduction?

You need machine to do the machine standing hip abduction.

What is a good machine standing hip abduction?

For men, a good machine standing hip abduction is about a 267.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 82.5 lb and elite lifters pass 512.5 lb. For women, the standards run from about 57.5 lb to 325 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Machine

Machine Standing Hip Abduction

How to do the machine standing hip abduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hip Abduction
Mechanic: Isolation

Find more:Glutes exercises Machine exercises

How to do it

Set the standing hip abductor machine so the pads rest against the outside of your working thigh. Stand squatted and hold the handles or frame for balance. Pull the legs in outward as far as you can, pause, then return with control. Keep your core tight and hips level throughout.

1Stand squatted and press your leg outward, feeling the outer thigh muscles and glutes engage
2Keep your core braced and hips square as you squeeze
3Return slowly to the start, maintaining tension on the abductors

Common mistakes

Don't rotate your torso or shift your hips to cheat the movement
Avoid swinging the leg or letting the stack slam at the end range
Don't lock out the knee or push through pain in the hip or groin

Muscles worked

The machine standing hip abduction mainly works the glutes, with the quads, lower abs, and hamstrings assisting.

GlutesPrimary
QuadsSupport
Lower AbsSupport
HamstringsSupport

Machine Standing Hip Abduction strength standards

See how your machine standing hip abduction ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM82.5 lb
Silvere1RM160 lb
Golde1RM267.5 lb
Platinume1RM382.5 lb
Diamonde1RM452.5 lb
Champione1RM512.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the machine standing hip abduction for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

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More glutes exercises

See all glutes exercises →

Last reviewed April 2026.