Seated Hip Abduction

Step 1. Starting Position:

Step 2. - Adjust the seat height so that your knees are aligned with the pivot point of the machine.

Step 3. - Sit with your back flat against the backrest, maintaining good posture.

Step 4. - Place the outside of your thighs against the machine's padded levers.

Step 5. - Position your feet flat on the footrests or platform of the machine.

Step 6. - Grasp the handles or sides of the seat for stability.

Step 7. - Ensure your spine is neutral and your core is slightly engaged.

Step 8. Movement:

Step 9. - Exhale as you slowly push your legs outward against the resistance pads.

Step 10. - Focus on initiating the movement from your hips, not your knees.

Step 11. - Continue opening your legs until you feel a strong contraction in your outer hips and thighs.

Step 12. - Hold the fully abducted position briefly (1-2 seconds) to maximize muscle engagement.

Step 13. - Inhale as you slowly control the return of your legs to the starting position, resisting the weight throughout the movement.

Step 14. - Avoid allowing the weight stack to touch down between repetitions to maintain constant tension on the muscles.

Step 15. - Repeat for the desired number of repetitions, maintaining control throughout the set.