How to do a seated hip abduction

Setup:

1. Position: Sit on the hip abduction machine and place your legs on the outside of the padded levers.
2. Adjustment: Adjust the machine's starting position so your legs are together or slightly apart.
3. Posture: Sit up straight with your back against the pad.

The Movement:

1. Push Out: Exhale and slowly push your legs apart, moving the pads outward.
2. Squeeze: Squeeze your outer thigh and glute muscles (gluteus medius and minimus) at the end of the movement.
3. Return: Inhale and slowly bring your legs back together in a controlled manner.

Tips:

• Control the movement throughout the entire range of motion. Don't let the weight stack slam.
• You can lean forward slightly at the hips to potentially increase glute activation.
• Focus on a strong mind-muscle connection with your outer hip muscles.