Description

This exercise is performed on the machine and trains the abductors (muscles on the outside of the thigh) in isolation.

Exercise

Abductor

Type: Bilateral Rest: 150s Equipment: Abduktor Maschine

Tutorial

1

Sit down on the seat. Position your feet on the footrests and your knees within the knee pads. Move the knee pads inward to the desired starting position.
2

Push your thighs outwards forcefully until you reach maximum contraction. Breathe out as you do so.
3

Slowly and carefully bring your thighs inwards until they are back in the starting position. Breathe in as you do this.
4

A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Tip

Sit with your bottom all the way back so that your back rests completely against the backrest and you don't form a hunchback. Use the full range of motion! Move your legs outwards until the maximum contraction is reached. Your thighs should not be overstretched either.