Abductor Machine

The abductor machine is a piece of equipment focused on an important function of the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving them outward from the midline). In addition to the gluteus maximus, medius, and minimus, the tensor fasciae latae is also engaged. This muscle on the outside of the thigh not only stabilizes the leg while standing and walking, but also performs abduction.

Abductors Core Glutes Hip Flexors Strength Training

Abductor machine execution

1
Check the machine settings. When sitting with your lower back against the back pad, your knees should make contact with the knee pads.
2
Select the desired weight.
3
Place your feet on the supports with your ankles directly below your knees.
4
Place your hands on the designated supports. In any case, avoid placing them on your knees to help.
5
Push your knees outward and hold the tension there for one second.
6
Controlled, let your knees come back together.
7
Repeat.

Abductor machine

Main muscles:

Gluteus maximus (especially the lower portion), gluteus medius, and minimus
Tensor fasciae latae

Abductor machine technique

You do abductor exercises not primarily for an attractive set of glutes. Most of the mass of the gluteal muscles is used for another function: extension of the legs. You mainly perform this exercise for functional reasons, to prevent injuries, improve athletic performance, or as rehabilitation. Think of sideways stepping movements, which are very common in everyday life and sports but are trained relatively little in the gym.

A major advantage of the abductor machine is that the execution is technically very easy. This makes the exercise highly accessible. However, the functional aspect of the movement also seems to mean that performing it on a machine puts less demand on the involved muscles. Other exercises appear to result in higher muscle activity, as shown by some studies. This also applies to all three alternatives listed below.