Lever Side Hip Abduction

1. Adjust the machine so the pads rest against the outside of your knees and the start position lets your legs begin close together.
2. Sit all the way back in the seat with your spine tall and hold the handles beside the seat.
3. Plant your feet on the footrests and brace your core before the first rep.
4. Push your knees apart against the pads in a controlled motion, driving from the outer hips.
5. Open as far as you can while keeping your pelvis square on the seat and your lower back against the pad.
6. Squeeze the outer glutes hard for a second at the widest point.
7. Bring your legs back together slowly, resisting the pads the whole way, and stop just before the stack touches down.

Common Mistakes

• Leaning forward off the pad: tipping the torso forward changes the hip angle and lets momentum open the legs. Keep your back against the pad for strict reps.
• Using a jerky push: firing the legs open explosively then relaxing wastes most of the rep. Push out and return at the same controlled speed.
• Loading too heavy: piling on weight shortens the range until the movement becomes a shallow pulse. Pick a load that allows a full spread on every rep.
• Holding your breath: straining through a full set without breathing spikes pressure and cuts the set short. Exhale as you press out, inhale on the return.