Thigh Abductor
How to do the Thigh Abductor with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
Glutes
Machine
How to do the Thigh Abductor
- 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, see it on your body.
Every Thigh Abductor set you log feeds Ascend's anatomy heatmap — so your abductors volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abductors exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.