Thigh Abductor
Thigh Abductor is a resistance exercise – strength exercise involving Gluteus medius, Gluteus minimus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus medius, Gluteus minimus
- Secondary muscles
- Gluteus maximus, Tensor fasciae latae
- Exercise type
- Resistance exercise – strength
Exercise technique
- Seat
Center your hips on the machine seat.
- Outer pads
Place the outer sides of your thighs against the supports.
- Hands
Grip the side handles and stabilize your upper torso.
- Open
Slowly push the pads out to both sides with your legs.
- End range
Stop without moving your lower back or pelvis.
- Close
Bring your legs inward against resistance.
- Repeat
Begin the next opening before the weight stack collides.
Key technique points
- Do not confuse the direction with the inner-thigh machine.
- Maintain outer-pad contact.
- Do not swing your upper torso forward.
- Do not generate force through the foot platforms.
- Choose range according to pelvic control.
- Move both thighs together.
Common mistakes
Wrong pad direction
Resistance changes into an inward-pulling setup.
Torso momentum
Movement outside the hips assists the opening.
Leaving the pads
The point of force shifts.
Opening one side quickly
The pelvis may rotate.
Hard closing
Return control is lost.
Leaning too far back
Seat position and hip angle change.
Frequently asked questions
Thigh Abductor: why is “Wrong pad direction” a mistake?
Resistance changes into an inward-pulling setup.
Thigh Abductor: why is “Torso momentum” a mistake?
Movement outside the hips assists the opening.
Thigh Abductor: why is “Leaving the pads” a mistake?
The point of force shifts.
Thigh Abductor: why is “Opening one side quickly” a mistake?
The pelvis may rotate.
Thigh Abductor: why is “Hard closing” a mistake?
Return control is lost.
Thigh Abductor: why is “Leaning too far back” a mistake?
Seat position and hip angle change.
What should I focus on when doing Thigh Abductor?
Do not confuse the direction with the inner-thigh machine. Maintain outer-pad contact. Do not swing your upper torso forward. Do not generate force through the foot platforms. Choose range according to pelvic control. Move both thighs together.
Related exercises
- Assisted Pistol Squat
- Banded Lateral Walk
- Standing Cable Hip Abduction
- Side-lying Clamshell
- Floor Glute-Ham Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.