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 on the seat. Position your feet on the footrests and your knees inside the knee pads. Bring the knee pads inwards to the desired starting position.
2

Push your thighs outwards forcefully until the maximum contraction is reached. Exhale as you do so.
3

Slowly move your thighs inwards in a controlled manner until they are back in the starting position. Breathe in as you do so.
4

One repetition has now been completed. 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.