Glutes / Beginner / Isolation (single joint)

Thigh Abductor

A machine isolation exercise for the hip abductors, with the glutes assisting.

At a glance

Primary

Hip abductors (glute med)

Secondary

Glutes

Equipment

Machines

Movement pattern

Hip abduction

Level

Beginner

Type

Glutes, Isolation (single joint)

How to do it

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.

Common mistakes

• ✗ Rocking the torso to push the pads out.

  Why it hurts: The lower back swings and the glutes do little work.

  ✓ Instead: Sit tall or lean slightly forward, hold the handles and move only the legs.

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