Thigh Abductor Machine
a.k.a. Outer Thigh Machine
Differentiation: Mechanics
In this thigh exercise, you press your legs to an open position | using a seated Thigh Abductor machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing other Abductor exercises, such as a Monster Walk). Not focussing on balancing allows you to intently focus on each contraction. Maximizing each contraction increases the overall definition in your outer quadriceps and glutes.
Starting Position
To get into starting position, do this...
1) Locate a Thigh Abductor Machine.
2) Select a suitable weight.
3) Adjust the seat height, if needed.
4) Sit in a thigh abductor machine - with your upper and lower legs at 90-degree angles to each other.
5) Grasp the handles with your hands.
6) Place your feet in the foot rests.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the pads apart as far as possible.
3) This is the ending position.
4) More detail shown here.
5) Hold this position for a count of one second.
6) Then, inhale as you gradually allow your feet and legs to return to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to slowly progress through the movement, as the machine will allow you to focus on contraction rather than technique.
Keep your head and back against the pad throughout the entire movement.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When you push the foot rests apart, the stress should be on your thighs.