Description
Hip abduction movement targeting the gluteus medius.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Sit upright with your back supported and pelvis facing forward.
- Support both legs symmetrically and keep your feet stable.
- Brace your trunk to avoid leaning backward.
02 · Execution
Perform the rep
- Move your knees apart without leaning backward.
- Pause briefly in the contracted position.
- Return slowly until you feel a stretch at the sides of your hips.
Technique cue
Keep your pelvis still on the seat and open both knees symmetrically.
Common mistakes- rotating the pelvis
- using too short a range
- returning abruptly
- moving too abruptly
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.