Standing abductor machine

For the standing abductor machine, you alternate training both sides of your legs. Start by standing upright on the designated platform. Hold the side handles with your arms for added stability. Keep your back straight, with the lower part in a natural arch to protect the spine. Look forward and gently press one leg against the pad just above your knee. Lift the leg slightly, so that your entire weight is on the other standing leg.

Movement execution

Begin the exercise by lifting the leg sideways. Exhale during this movement and extend it as far as possible. The height may vary individually, with the upper and lower legs often slightly bent. Alternatively, you can almost fully extend the leg. Lower the leg slowly back to the center, resisting the weight of the machine. Ensure not to rest the leg and maintain continuous tension.

Stressed muscles and common mistakes

Additional details on the engaged muscles and prevalent mistakes during the execution of the Standing Abductor Machine can be found on the page Abduction on the Abductor Machine.

Alternative variants to the standing abductor machine

To make your training more engaging, you can also explore similar exercises or other variations of the Standing Abductor Machine.