How To Grow Your Glutes

There are plenty of exercises you can do to grow your glutes, and the hip abductor machine is one of my favorites. I don't go a glute day without using it. When I started my fitness journey in 2025, I was lifting around 50 pounds on this machine. Now, I've worked my way up to maxing it out at 230 pounds! Since I've reached the machine's limit, I get creative by switching things up and using it in three different ways.

How To Use the Hip Abductor Machine to Grow Your Glutes

The hip abductor machine targets the muscles on the outside of your hips, particularly the gluteus medius and gluteus minimus. It strengthens your outer glutes, improves hip stability, and supports lower-body strength.

1. Seated Forward Lean

Sit near the front edge of the seat and lean your upper body forward, placing your hands on the machine for support. Keep your core engaged as you push your legs outward, then slowly bring them back together. This position changes the angle of your hips and can help you feel more engagement in your glutes.

2. Elevated Forward Lean

Start in the same forward-leaning position, but lift your hips slightly off the seat while holding onto the machine for support. Maintain control as you push your legs outward and slowly return to the starting position. This variation adds a stability challenge and may increase the effort you feel in your glutes.

3. Upright Seated Position

Sit fully on the seat with your back against the backrest and your upper body upright. Push your legs outward in a controlled motion, pause briefly, then slowly bring them back together. This traditional position targets your hip abductors while providing more support and stability throughout the movement.