Abduction with the expander


The abduction in the hip joint is the countermovement of the adduction and causes the leg to spread outwards. This movement is not performed by the thigh muscles, but by the small and medium glutes, which is why this exercise is very popular with women. In fitness studios, this exercise is usually done while sitting, in which the knee joints push outwards against resistance.

When training with the expander, the exercise can be performed standing, sitting or lying down.

Muscles that are used during abduction

  • Gluteus middle muscle (gluteus medius muscle)
  • Gluteus minimus muscle

Figure musculature

  1. Thigh tie tensioner
  2. External thigh muscle
  3. biceps thigh muscle
  4. Long head of the biceps muscle

Motion description

As with adduction, the expander is tied in a loop and attached to the ankles of the foot. In order not to lose balance, the athlete should find a firm hold. In the contraction phase, the extended leg should be spread apart from the body and slowly returned to the starting position. The expander maintains tension throughout the entire movement.

Another way to train the abductors with the expander, which is gentle on the knee joint, is sitting. Similar to training with the adductor machine, the athlete sits on a chair and attaches the expander to the thigh. The thighs and lower legs form a right angle in the knee joint. In the contraction phase, the knee joints are separated from each other and brought together again.

application areas

Health sport

in the Health sport the seated movement is recommended. The athlete completes between 15 and 20 repetitions with a maximum of one minute break between sets. A maximum of 3 sets are completed per exercise. In order to achieve the health-promoting goals, abdominal and back muscles should be trained.


in the Fitness sport choose between 12 and 15 repetitions of medium to high intensity. The breaks are between 30 seconds and 1 minute. In addition to maintaining health, fitness training is about targeted muscle building and improving general fitness.

Further information

You can find more information on the topic here Leg muscle training with the expander

  • Adduction with the expander
  • Squats with the expander
  • Iliopsoa training with the expander
  • Leg curls with the expander

Back to overview Expander training