Thigh abductor

The thigh abductor is a lower-body exercise that targets the muscles of the outer hips and glutes. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of lower-body training.

Benefits

  1. Builds size and strength in the gluteus minimus, gluteus medius, and other outer hip muscles
  2. The machine allows for controlled reps and strict form
  3. Stronger abductors can make for a stronger squat and deadlift
  4. Great high-rep training for hips and glutes
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Thigh abductor Images

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Thigh abductor Instructions

Thigh abductor muscle diagram
  1. 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.
  2. Slowly press against the machine with your legs to move them away from each other while exhaling.
  3. 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.
  4. Repeat for the recommended amount of repetitions.