Thigh Abductor
How to do the Thigh Abductor
- 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.
How to program the Thigh Abductor
Sets and reps
As an isolation movement, the Thigh Abductor is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Thigh Abductor is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Thigh Abductor work?
The Thigh Abductor primarily targets the Abductors. It also recruits the Glutes as supporting muscles.
What equipment do I need for the Thigh Abductor?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Thigh Abductor should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
