Skol & HatiJoin the waitlist

Thigh Abductor

AbductorsMachineBeginnerIsolation
Thigh Abductor — start position
Start
Thigh Abductor — finish position
Finish
Muscles worked
PrimaryAbductors
SecondaryGlutes

How to do it

  1. 01

    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. 02

    Slowly press against the machine with your legs to move them away from each other while exhaling.

  3. 03

    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. 04

    Repeat for the recommended amount of repetitions.

In the app

Thigh Abductor appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the machine

Same movement pattern, same primary muscles — swap by what you have.

With bands

More abductors exercises

All abductors exercises ›