Set up for the exercise by setting the weight youwant to use on an abductor machine.

Stand facing the machine with the leg padding pressed up against the outside of your left leg.

Stand up straight with your feet together and hold on to the machine handles for stability. This is the starting position.

Slowly extend yourleft leg out to your side, lifting the weight from the stack. Raise your leg as far as comfortably possible.

Pause for a moment and then slowly lower your leg to the starting position.

Repeat for desired reps and then repeat using your right leg.

Exercise Tips:

Many abductor machines will be seated. In this case you will simply press outward with both thighs against the padding.

Don't allow the weight to drop to the stack. Slowly lower it in a controlled fashion and focus on the contraction in your hips and thighs.

Keep your upper body as still as possible, moving only at the hip of the working leg.