Abductors
Thigh Abductor
A seated machine movement where you press your knees outward against pads to train the outer hips and glutes.
Energy burned
≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min
Estimate range 14–24 kcal (±25 %)
Muscle mass worked8 %
Effort during a set5.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Sit on the machine with your back against the pad and place your outer knees or thighs on the pads.
- 2Select a weight and adjust the starting width so the stretch feels comfortable.
How to perform
- 1Push your legs outward against the pads in a smooth motion.
- 2Squeeze your outer hips at the widest point.
- 3Pause briefly.
- 4Return slowly to the start without letting the plates crash down.
