Description
Hip abduction movement to target the gluteus medius.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Sit upright, back propped up and pelvis facing forward.
- Place the legs in symmetrical support and keep the feet stable.
- Brace your torso to avoid leaning back.
02 · Execution
Perform the rep
- Spread your knees out to the sides without leaning back.
- Maintain a short pause in contraction.
- Return slowly until you feel the side stretch.
Technique cue
Pelvis fixed on the seat, knees which spread symmetrically.
Common mistakes- pelvic rotation
- range of motion too short
- abrupt return
- tempo too abrupt
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.