1. Lift this leg as high to the side as you can. Hold for about 2 seconds at maximum height. The height will be limited since the thigh bone or femur has a limited range of motion where the femur fits into the pelvis.

2. Lower your leg back to starting position and perform the next repetition.

Notes: This exercise primarily works the gluteus medius and the gluteus minimus, as well as tensor fascia latae.

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.

1. Lift your top leg to an angle of about 70 degrees away from the floor, i.e., upward. Keep the knee almost locked so your leg remains straight. Hold the contraction at the top of the movement for about 2 seconds.

2. Lower your leg to the starting position and repeat next repetition.

Notes: This exercise primarily works the gluteus medius and the gluteus minimus. You can raise your leg in either of three positions: slightly forward, slightly backward, or vertically with the latter being most common. You can increase resistance strapping a weight to a cuff around your ankle or you can use the low pulley as you do when performing cable kickbacks.