Machine Seated Abductions - Should You Lean Forward?
- movesyoutraining
- Sep 2, 2025
- 4 min read
Updated: Oct 5, 2025
You’ve probably seen people leaning all the way forward, while others sit tall against the pad… and maybe you’re wondering, which one is actually right?
This is one of the most common questions I hear from clients.
The truth is, both positions are correct. The difference lies in which part of the glutes you emphasize and how you execute each rep. Let’s break it down.
First Things First: What Muscles Are We Training?
The hip abduction machine primarily works the muscles that move your leg out to the side:
Gluteus medius and gluteus minimus — often referred to as the “side glutes,” these muscles work to provide hip abduction and pelvic stability. They help control hip alignment during walking, running, and lateral movements.
Gluteus maximus — the largest glute muscle, responsible for hip extension, stability, and much of the overall shape and fullness of the glutes.
Both positions will the glute medius, glute minimus, and the upper fibers of the glute max. What changes is the emphasis based on your setup.
You’re never turning one muscle “off” and the other “on.” What changes is how much emphasis each muscle group gets based on your setup.
You can shift a little more of the tension onto different parts of the glute by changing your setup/execution.
You Can’t “Turn Off” a Muscle
One of the biggest misconceptions in training is the idea that an exercise can completely isolate a single muscle while “turning off” the others. In reality, your body doesn’t work that way.
Every movement is the result of multiple muscles working together. On the hip abduction machine, whether you lean forward or sit upright, your glute med, glute min, and glute max are all active to some degree. What changes is the relative contribution of each muscle depending on your body position.
👉 Think of it as a sliding scale.
Leaning forward shifts more work toward the glute max while the glute med and min still assist.
Sitting upright shifts more work toward the glute med and min while the glute max still stabilizes and contributes.
This is what we mean by biasing a muscle: you can place greater emphasis on one area, but you cannot fully switch another one off.
Why This Matters for Training
Set realistic expectations. No single exercise or position will magically “hit only the side booty” or “only the glute max.” Both are working together, just with different levels of emphasis.
👉 So remember, you are never turning one muscle off and another on. All of these muscles are working. What changes is the emphasis based on your torso position.
Sitting Upright / Leaning Back
When you sit tall with your back against the pad, your hips stay in a more neutral position.
Bias: Glute med and min
What you feel: More tension in the outer glutes and less contribution from the glute max.
These muscles work to provide pelvic stability and functional movement. Strengthening them reduces the risk of hip and lower back issues and improves balance in compound lifts like squats and lunges.
This position is biased for targeting more of the “side booty”
Leaning Forward
Leaning forward places your hips into more flexion, which shifts the emphasis.
Bias: Glute max (especially upper fibers)
What you feel: A stronger contraction through the meaty part of the glutes. But the glute med and min are still very much engaged.
The glute max is the powerhouse muscle of your glutes, responsible for hip extension and adding fullness to your physique. It’s also a major stabilizer in athletic movements.
This position is biased for targeting more of large, meaty part of the posterior glute.
Execution Matters More Than Position
Whether you lean forward or sit upright, the way you perform each rep is what truly drives growth.
Common mistakes include using too much weight, swinging the torso, and letting the weight stack slam.
Top form cues to maximize glute activation:
✅ Sit tall with your rib cage stacked over your pelvis
✅ Brace your core to keep your torso stable
✅ Drive your knees out into the pads (not your feet)
✅ Pause at the top for 1–2 seconds
✅ Control the return slowly without letting the stack rest
Growth comes from controlled, intentional reps that keep tension on the glutes — not momentum or compensating with surrounding muscles.
The Bottom Line
It’s not a question of which position is better. Both leaning forward and sitting upright have value, and together they provide a more complete approach to glute development.
Sit upright to strengthen the glute med/min and improve hip stability.
Lean forward to recruit more glute max for size and fullness.
If you don’t want to figure out all of this on your own, coaching can make it easy! I offer custom 1:1 coaching plans tailored to your goals, or a budget-friendly group coaching program that gives you structure, accountability, and support and removes all of the guesswork.
Both options are designed to help you build a strong, confident body in a way that’s sustainable and enjoyable!
$50
Product Title
Product Details goes here with the simple product description and more information can be seen by clicking the see more button. Product Details goes here with the simple product description and more information can be seen by clicking the see more button
$50
Product Title
Product Details goes here with the simple product description and more information can be seen by clicking the see more button. Product Details goes here with the simple product description and more information can be seen by clicking the see more button.
$50
Product Title
Product Details goes here with the simple product description and more information can be seen by clicking the see more button. Product Details goes here with the simple product description and more information can be seen by clicking the see more button.
