Form cues
- Sit tall
- Drive knees out
- Control the return
- Keep hips on seat
Exercise
Lever Seated Hip Abduction
Upper legs, leverage machine
A seated machine exercise where you press your legs outward against pads to train the hip abductors and outer glutes.
Target: abductors. Also works: glutes, hamstrings.
Steps
- Adjust the seat so your knees bend about 90 degrees and the thigh pads rest against the outside of your legs.
- Sit tall with your back against the pad, place your feet on the footrests, and grip the handles.
- Start with your legs together and your knees aligned with the machine's pivot.
- Drive your knees outward against the pads until your legs are as wide as your comfortable range allows.
- Pause briefly with your hips still on the seat.
- Bring your legs back together slowly until the pads nearly touch, then repeat.
Common mistakes
- Leaning the torso forward or rocking back to move the weight.
- Letting the legs snap back together on the return.
- Lifting the hips off the seat at the widest point.
- Turning the feet excessively to cheat the movement.
Breathing
Exhale as you press your knees outward, and inhale as you return to the starting position.
In the app, search for Lever Seated Hip Abduction and add it to a workout.