Lever Seated Hip Abduction
A seated machine exercise where you press your legs outward against pads to train the hip abductors and outer glutes.
Secondary muscles
How to do it
- 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.
Form cues
- Sit tall
- Drive knees out
- Control the return
- Keep hips on seat
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.
