How to perform Leverage Machine Hip Abductor with proper form

Equipment

• Leverage Hip Abductor Machine

Setup

1. Adjust the Seat: Sit on the machine and adjust the seat height so your knees align with the pivot point of the machine.
2. Adjust the Pads: Position the outer pads against your thighs, just above your knees.

Execution

1. Starting Position: Sit with your back against the padded support and feet flat on the ground. Ensure your knees are close together.
2. Engage Core: Tighten your abdominal muscles for stability.
3. Abduction Movement: Push your knees outward against the resistance, focusing on the hip abductor muscles.
4. Maximum Range: Continue to push until your knees are at a comfortable distance apart, ensuring you feel tension without strain.
5. Return: Slowly return to the starting position without letting the weights rest completely. Maintain tension in the muscles.

Key Points

• Keep your back flat against the machine.
• Avoid using momentum; the movement should be controlled.
• Focus on squeezing your glutes and outer thighs throughout the exercise.
• Remember to breathe; exhale while pushing outward and inhale while returning.

Common Mistakes

• Arching the back: Maintain a neutral spine.
• Not controlling the movement: Avoid fast, jerking motions.
• Allowing the knees to collapse inward on the return phase.

Safety Tips

• Start with light resistance to master form.
• Avoid locking your knees during the movement.
• Listen to your body; if you feel pain, stop the exercise.