Muscle group:   The leg muscles, the butt muscles

Trained muscle:   Abductors, butt muscles

Focused muscle:   Abductors

Fitness level:   Beginner, advanced, experienced

Type of training:   Machine exercises


Abductor exercises on the machine are very intense. We can choose between the workout on the abductor machine, the hip pendulum, and the cable machine. All versions represent an effective training. The version on the cable machine is explained in the article abductor side leg raises. The other two exercises will be described below.

Abductor exercises on the hip pendulum

Abductor exercises on the hip pendulum are recommended for advanced and experienced athletes. We adjust the machine to have the hip joint in line with the rotating axis of the pendulum. The cushion of the pendulum should sit right above the knee of the training leg. It is recommended to bend the training leg. The standing leg bends slightly. From that position the training leg abducts maximally in a controlled movement. Bring the leg back down to complete one repetition. Keep the abdominal muscles tensed during the entire set.

Small impulses in the area of highest muscle tension (leg abducted maximally) intensify this abductor exercise significantly. The exercise trains the abductors of both legs to the same time. The standing leg has to perform a lot of stabilization work what is very intense.

Abductor exercises on the hip pendulum

Abductor exercises on the hip pendulum

Abductor exercises on the abductor machine

Abductor exercises on the abductor machine can be performed by all training levels. We begin with closed legs. Sit in the machine with bent hip joints and tensed abdominal muscles. In a controlled movement we abduct both legs maximally. Close your legs again in a controlled movement to complete one repetition. The workout can be intensified with small impulses in the area of highest muscle tension (opened legs).

Abductor exercises on the abductor machine

Abductor exercises on the abductor machine


Antagonist: Adductors

Stretching: Glute stretches

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