A machine exercise that targets the outer thigh muscles.
- +Strengthens outer hip muscles
- +Easy to control resistance
- –Limited carryover to whole-body movements
- –Can irritate hips with deep range
This exercise targets:
Glutes
Abductors
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so knees line up with hips; set pads just outside knees
- Sit tall, back against the pad, core braced; hold handles lightly
- Feet flat, toes forward or slightly turned in to hit glute medius
- Exhale and push knees apart smoothly until just before pelvis rocks
- Pause briefly; inhale and return under control without letting weights slam
- Use a moderate weight; no bouncing or leaning back/forward to cheat
- Aim for a 2-1-2 tempo and full, comfortable range with stable hips
