This exercise involves sitting on a lever machine and using your outer thigh muscles to lift your legs out to the side. It helps to strengthen and tone the hip abductor muscles.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the hip abductor muscles, which are important for stabilizing the pelvis and maintaining balance
- Improves hip mobility and flexibility
- Can help alleviate hip pain and discomfort
- Targets the gluteus medius muscle, which can help improve the appearance of the buttocks
- Can be modified for different fitness levels and abilities
Execution Protocol
- Start by sitting on the lever seated hip abduction machine with your back straight and your feet flat on the footrests.
- Adjust the machine so that the pads are resting just above your knees.
- Place your hands on the handles provided on either side of the seat.
- Slowly push your legs outwards, away from each other, until you feel a stretch in your hip muscles.
- Hold this position for a few seconds, then slowly bring your legs back together.
- Repeat this movement for the desired number of repetitions.
- Remember to keep your back straight and your core engaged throughout the exercise.
- Once you have completed your set, carefully stand up and step off the machine.
FRONT VIEW
BACK VIEW
Glutes
Primary
Abductors
Primary