Abduction on the abduction machine (classic)

Start by positioning yourself on the seat of the abduction machine. Your buttocks and back press against the designated cushion. Since the backrest is adjustable, you can choose various positions, ensuring that your back remains straight. In an upright sitting position, you mainly target the gluteus maximus, while a stronger backward inclination shifts the focus to the gluteus medius. Your buttocks should be positioned far back on the seat. Keep your upper body upright, and direct your gaze forward. Use the two handles to further stabilize your body. Then, press with the outer part of your thighs, especially the lower part just above the knee joint, against the pads, which you subsequently have to push away.

In gyms, there is an increasing number of athletes training in reverse on the abduction machine. They position themselves between the leg pads and grip the neck pad with their arms, directing their gaze toward the back pad. The back is inclined forward, forming a slight arch.

Movement execution

The execution begins by controlledly spreading the legs apart. During this movement, exhale and extend your legs as far as possible. Then, inhale again and slowly bring the legs back together in a controlled manner, returning to the starting position. However, maintain tension in your legs throughout, ensuring that you never completely release the weight.

To begin this variation, shift the leg pads outward with your legs, extending your buttocks backward. The entire body lowers, forming roughly a right angle between the upper and lower legs, all while exhaling. This movement results in a more pronounced forward tilt of your upper body. Subsequently, use the resistance of the weights to bring the legs back together, almost fully extending them. Inhale to rise back up. The back maintains a straight posture throughout, and your gaze remains forward.

Stressed muscles and common mistakes

Additional information about the engaged muscles and common errors in the standing lateral leg lift on the abductor machine can be found on the page Standing Lateral Leg Lift on the Abductor Machine.

Alternative variants to abduction on the abduction machine (classic)

For more diversity in your workout, you can also explore similar exercises or other variations of the standing lateral leg lift on the abductor machine.