Napra

Thigh Abductor

StrengthBeginner Abductors (outer hip)Glutes Hip abductor machineMachine
Thigh Abductor, step 1
1. Sit in the machine, back on the pad; pads on the outside of your knees, legs together.
Thigh Abductor, step 2
2. Push your legs apart as far as you can with your outer hips; return slowly.

How to do it

  1. 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.
  2. Slowly press against the machine with your legs to move them away from each other while exhaling.
  3. 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.
  4. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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