Thigh Abductor

A beginner strength exercise for the hip abductors and glutes, done with a gym machine.

Movement guide

Thigh Abductor

Demand · source-assignedEasy (unreviewed)

Equipment requiredStrength machine

Muscle focusHip abductors · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Thigh Abductor demonstrated on the 3D figure

3D demoThigh AbductorBeginner · Strength machine

Beginner grade (source-assigned).

Harder option

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors. Also: Glutes.

Equipment

Strength machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hip abduction machine demonstrated on the 3D figure

3D demoHip abduction machineBeginner · Strength machine

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Questions people ask

What muscles does the Thigh Abductor work?

Mainly the hip abductors, with help from the glutes.

What equipment do I need for the Thigh Abductor?

Strength machine.

Is the Thigh Abductor good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Side plank with leg lift.

How do I make the Thigh Abductor harder?

Progress to the Side plank with leg lift, or add load, range or slower lowering once your form is solid.