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Abduction on the abductor machine

Particularly popular for training the abductors is the abduction on the abductor machine. After all, most fitness studios provide such equipment. It is regularly positioned next to the adductor machine, where you can perform adduction on the device. However, there are different variations of the abductor machine, with the seated version being more common and the standing variant rarely found in the gym.

This isolation exercise is ideal for targeted training of the middle gluteal muscle, known as the thigh abductor. Although the machine is especially popular among women, male athletes should also consider incorporating abductor exercises into their comprehensive leg training routine.

Tip:

If the abductors are still untrained, athletes often experience significant muscle soreness the next day. Therefore, athletes should gradually increase the weight when using the abductor machine.

Muscles stressed when training the abductors on the machine

When training the abductors on the machine, it is an isolation exercise primarily targeting the abductor muscles. The focus is clearly on the middle gluteal muscle (musculus gluteus medius), which is part of the abductors. Additionally, you provide support to the large gluteal muscle, especially if you choose an upright seating position, and to a lesser extent, the musculus gluteus minimus and musculus piriformis, which also belong to the abductors. If you perform the later explained reverse variation on the abductor machine, you also engage your hamstring and quadriceps more intensively.

Standing abductor machine

The standing version of the abductor machine is relatively uncommon in this country.

Body Position

In the standing abductor machine exercise, you alternate between training both sides of your legs. Begin by standing upright on the designated platform. Your arms grip the side handles to provide more stability to your body. Keep your back straight, and the lower part forms a natural arch to protect the spine. Look forward and lightly press one leg against the pad positioned just above your knee. Additionally, slightly lift the leg so that the full weight of your body is on the other standing leg.

Execution

Initiate the exercise by lifting the leg sideways. Exhale during this movement and continue as far as possible. The height may vary individually. The upper and lower legs are usually in a slightly bent position, or alternatively, you can almost fully extend the leg. Subsequently, slowly bring the leg back to the center under the weight of the machine. Ensure that you do not rest the leg and maintain continuous tension.

Abduction on the abduction machine (classic)

The presented variation is the classic abduction machine, found in nearly every fitness studio. It may be a combination device, so you may need to rotate the leg pads first to switch from the adductor variation to the abduction machine.

Body Position

Start by sitting on the abduction machine. Your buttocks and back press against the designated pad. Since the backrest is adjustable, you can choose different positions, but your back should always be straight. In an upright sitting position, you emphasize the large gluteal muscle, while a more inclined position targets the middle gluteal muscle. Your buttocks should be far back on the seat. Keep your upper body straight with your gaze forward. Now, use the two handles to further stabilize your body. With the outer side of your thighs, especially the lower part just above the knee joint, press against the pads, which you then have to push away.

Lately, you see more and more athletes in the gym training in reverse on the abduction machine. They position themselves between the leg pads, facing the backrest, and hold onto the neck pad with their arms. The back is inclined forward, forming a slight arch.

Execution

Initiate the exercise by smoothly pushing the legs apart. Exhale during this movement and extend as far as possible. Then, inhale and slowly bring the legs back together in a controlled manner, returning to the starting position. However, maintain tension on your legs throughout, ensuring you never fully release the weight.

Common mistakes when training the abductors on the machine

Unfortunately, everything doesn't always go smoothly when training the abductors on the machine. To avoid injuries and maximize training potential, consider the following tips.

✅ Hasty and Uncontrolled Movements: The most common mistake is engaging in uncontrolled and hasty movements. Opt for a moderate pace for perfect execution.

✅ Back and Buttocks Not Against the Pad: In the classic sitting variation, the back and buttocks should be directly against the pad. Ensure you maintain a straight back without rounding and avoid forming an excessive arch.