Seated hip abduction

Muscles worked

You need

How to do it

1. Starting Position:
2. Adjust the seat height so that your knees are aligned with the pivot point of the machine.
3. Sit with your back flat against the backrest, maintaining good posture.
4. Place the outside of your thighs against the machine's padded levers.
5. Position your feet flat on the footrests or platform of the machine.
6. Grasp the handles or sides of the seat for stability.
7. Ensure your spine is neutral and your core is slightly engaged.
8. Movement:
9. Exhale as you slowly push your legs outward against the resistance pads.
10. Focus on initiating the movement from your hips, not your knees.
11. Continue opening your legs until you feel a strong contraction in your outer hips and thighs.
12. Hold the fully abducted position briefly (1-2 seconds) to maximize muscle engagement.
13. Inhale as you slowly control the return of your legs to the starting position, resisting the weight throughout the movement.
14. Avoid allowing the weight stack to touch down between repetitions to maintain constant tension on the muscles.
15. Repeat for the desired number of repetitions, maintaining control throughout the set.