Seated Hip Abduction

Starting Position:

• Adjust the seat height so that your knees are aligned with the pivot point of the machine.
• Sit with your back flat against the backrest, maintaining good posture.
• Place the outside of your thighs against the machine's padded levers.
• Position your feet flat on the footrests or platform of the machine.
• Grasp the handles or sides of the seat for stability.
• Ensure your spine is neutral and your core is slightly engaged.

Movement:

• Exhale as you slowly push your legs outward against the resistance pads.
• Focus on initiating the movement from your hips, not your knees.
• Continue opening your legs until you feel a strong contraction in your outer hips and thighs.
• Hold the fully abducted position briefly (1-2 seconds) to maximize muscle engagement.
• Inhale as you slowly control the return of your legs to the starting position, resisting the weight throughout the movement.
• Avoid allowing the weight stack to touch down between repetitions to maintain constant tension on the muscles.
• Repeat for the desired number of repetitions, maintaining control throughout the set.