Machine · ABDUCTORS

Abductor machine — Muscles Worked & RPE Load Guide

FR: Machine à abducteurs · High output close to 0 RIR with minimal CNS tax

Abductor machine targets Hip Abductors, Glutes as primary movers (1.0× set credit). Cam-matched resistance across sticking points.

Primary Movers (1.0×)
Hip Abductors, Glutes
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Machine
External / Standard Load
CSV Import Aliases
4
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Hip Abductors Primary (1.0× set) 60% 4–12 sets/wk (MRV 16) 2–4x / week · Evidence
Glutes (Gluteus Maximus / Medius) Primary (1.0× set) 40% 4–16 sets/wk (MRV 20) 2–4x / week · Evidence

Abductor machine Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Abductor machine using a worked 85.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (88%)0 kg (88%)0 kg (82%)0 kg (82%)0 kg (82%)
5 reps 0 kg (82%)0 kg (82%)0 kg (76%)0 kg (76%)0 kg (76%)
8 reps 0 kg (76%)0 kg (71%)0 kg (71%)0 kg (71%)0 kg (71%)
10 reps 0 kg (71%)0 kg (71%)0 kg (71%)0 kg (71%)0 kg (65%)
12 reps 0 kg (65%)0 kg (65%)0 kg (65%)0 kg (65%)0 kg (65%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Abductor machine volume and e1RM records on zero-login Wrapped CSV upload.

Abductor machine Machine à abducteurs abducteurs machine hip abduction machine à abducteurs seated hip abduction

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Band Hip Abduction (100% overlap) Compare Swap: Abductor machine vs Band Hip Abduction → Cable hip abduction (lateral kickback) (100% overlap) Compare Swap: Abductor machine vs Cable hip abduction (lateral kickback) → Machine Hip Abduction (100% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
Effect of hand position on EMG activity of the posterior shoulder musculature during a horizontal abduction exercise. Schoenfeld (2013) · Journal of strength and conditioning research PubMed 23302754 ↗
Electromyographic analysis of hip rehabilitation exercises in a group of healthy subjects. Bolgla (2005) · The Journal of orthopaedic and sports physical therapy PubMed 16187509 ↗
Different hip rotations influence hip abductor muscles activity during isometric side-lying hip abduction in subjects with gluteus medius weakness. Lee (2014) · Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology PubMed 24560168 ↗

Compute Your Exact Abductor machine 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Hip Abductors, Glutes sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV