Abductor Machine

ABDUCTOR MACHINE

Muscles used

abductor machine

The abductor machine is one which many women will be familiar with, but few will use to its full potential. 

This machine is excellent for glute isolation, but works best when loaded with a weight that challenges you.  You will also need to ensure that your glutes are engaged throughout the set.

How to use the abductor machine

Simply take your seat, with your back firmly up against the back rest, your feet on the foot rests and knees on the knee rests. 

Using the lever, bring your legs together to your start position.  Select your weight and squeeze your glutes as you push the knee pads out as wide as possible.  Bring your knees back together through the same slow and controlled movement. 

If you’re not feeling the glute burn by the 6-7th rep of a 10 rep set, you should go heavier. 

Also, and this is the part many women miss; do not allow your glutes to relax when they come back to the start position at the end of each rep.  Maintain glute engagement throughout the set for best results.

Abductor machine: Common mistakes to avoid

While building glutes may be your goal, you should avoid heading straight for the abductor at the beginning of your workout.  The abductor machine is indeed excellent for glute isolation, but it is one of those exercises which is best reserved for the end of your workout.

Avoid using your upper body for momentum on this machine, the rest of your body should remain still.  This is an isolation exercise, meaning you are working a single muscle group (your glutes) through one single joint movement (your hips).

Reps and sets

Using the abductor machine needs to be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first.  From there; you can choose the appropriate rep/set range to work with.

Beyond the abductor machine...

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