Thigh Abductor

Also called hip abduction machine, abductor machine and outer thigh machine.

Works

Side glutes, plus glutes

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

1. Slowly press against the machine with your legs to move them away from each other while exhaling.
2. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
3. Repeat for the recommended amount of repetitions.

Cues

• Sit tall, back on the pad.
• Push the knees apart.
• Pause 1 second at the end.
• Return slowly, no clanking.

Common mistakes

• Rocking the torso.
• Letting the stack slam.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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