Hips
Lever Seated Hip Abduction
Adjust the machine so the outer thighs rest comfortably against the pads. Sit upright with your back supported against the pad and grip the handles.
- Equipment
- Gym Machine
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
Secondary muscles
- tensor fasciae latae
- piriformis
- gluteus maximus
Target muscles
- hips
- glutes
- legs
How to perform
- 1
Adjust the machine so the outer thighs rest comfortably against the pads.
- 2
Sit upright with your back supported against the pad and grip the handles.
- 3
Begin with your legs positioned close together in the starting position.
- 4
Exhale and press your legs outward by contracting the hip abductors.
- 5
Continue until you reach a comfortable end range without forcing the movement.
- 6
Pause briefly while squeezing the glutes and outer hips.
- 7
Slowly return to the starting position under control and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
