Take a sitting position in an abductor machine and rest your leg/knees against the pads. Select a suitable weight.
1. Slowly force your legs apart using a constant and consistent motion. Push them apart as far as you can. Hold the extended position for about 2 seconds.
2. Bring your legs back together to the starting position and perform the next repetition.
Notes: Abductor machines can have a straight (upright) or inclined seat back. This will determine the primary muscles worked. If your machine has an inclined seat back, the primary muscle worked will be the gluteus medius. If the seat back is straight or upright, the primary muscle worked is the gluteus maximus. This exercise is excellent for increasing upper hip muscle tone.