Thigh Abductor

A beginner strength exercise for the glutes, done with a machine.

Main muscles: Glutes
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Push

How to do the Thigh Abductor

To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Slowly press against the machine with your legs to move them away from each other while exhaling.
Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Thigh Abductor

Questions

What muscles does the Thigh Abductor work?

Mainly the glutes.

Is the Thigh Abductor good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Thigh Abductor?

Good alternatives that train the glutes: Butt Lift (Bridge), Leg Lift, Single Leg Glute Bridge or Downward Facing Balance.

How many sets and reps of the Thigh Abductor should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).