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How to use the adbuctor machine

Muscle Groups: Legs Hips

The abductor machine targets the inner hip and thighs, specifically the hip abduction smaller muscles including the tensor fasciae latae as well as the glute muscles – gluteus medius, minimus and maximus.

To use the machine, start by adjusting the weight accordingly, sit into the machine with a neutral (straight) spine holding onto the available grips. Push your legs outwards, pausing at the top (full extension), then reversing slowly back together.

Demo by Kay Bani, PT at Ascendancy Fitness.

Why use an abductor machine?

If you are looking for a way to strengthen your hip abductor muscles, the abductor machine is a great option. It is a safe and effective way to target these muscles and improve your overall fitness.

Here are some tips for using an abductor machine:

Start with a weight that is challenging but not too heavy.
Use a slow and controlled movement.
Focus on isolating the hip abductor muscles.
Don't arch your back.
Repeat 10-12 repetitions for 2-3 sets.
As you get stronger, you can increase the weight and the number of repetitions.

Other machines targeting legs

Leg Press
Hack Squat
Pendulum Squat
Leg Extension
Lying Leg Curl/Hamstring
Seated Leg Curl
Standing Leg/Hamstring Curl
Glute Hipthrust Machine
Abductor Machine (this machine)
Adductor Machine
Standing Calf Raise
Seated Calf Raise

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