GymPlan AIThigh Abductor
Thigh Abductor is a beginner isolation machine exercise that mainly works your abductors (outer hips), with help from your glutes.
How to do the thigh abductor
- 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. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialThigh Abductor alternatives
Exercises that train the same main muscle, including options with other equipment.
FAQ
What muscles does the thigh abductor work?
It mainly works your abductors (outer hips); your glutes assist.
How many sets and reps of thigh abductor should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the thigh abductor good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.