Set up an abductor machine by selecting an appropriate weight. If fitted, grasp the handles on each side of the machine. Keep your entire upper body straight and stationary but sit upright, slightly away from the back rest. This is the start position. While exhaling, press against the legs pads of the machine, driving outwards. Squeeze your glutes at full extension and pause for a count of one. With control, return to the start position, inhaling as you do so.