Exercise
Thigh Abductor
Also known as: hip abduction, abductor machine, seated hip abduction, outer thigh machine
Thigh Abductor is a isolation exercise for the abductors and glutes. Main target: abductors and gluteus medius. Also works: gluteus minimus and gluteus maximus. Equipment: machine.
Muscles worked
How to do it
- 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.
- Slowly press against the machine with your legs to move them away from each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in.
- Repeat for the recommended amount of repetitions.
Used in these programs
Similar exercises
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Leg Press
Machine
Vastus lateralisRectus femoris
Machine Hip Extension
Machine
Gluteus maximus
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Band Hip Abductions
Bands
Abductors
Side Bridge Hip Abduction
Bodyweight
Abductors
Iliotibial Tract-SMR
Foam roll
Abductors
IT Band and Glute Stretch
Other
Abductors
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
One-Legged Cable Kickback
Cable
Gluteus maximus
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.