Leg Exercises
Hip Abduction
75
Muscles worked:
Gluteus Minimus; Gluteus Medius; Tensor Fasciae Latae
Bench Position:
Not used
Accessory:
Foot Harness
Adjustable Arm Position:
8
Success Tips
•Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back.
•Do not bend from waist or lower back.
•Keep your abs tight throughout movement.
•Keep working leg straight or only very slightly bent.
•Use only a small range of motion.
VARIATIONS
You can perform hip abduction exercises from a seated position, as well.
START
START
•Stand to one side of the Seat Rail, one side next to engine.
•Secure Foot Harness on the foot furthest from the engine. Keep leg slightly bent.
•Adjust your position so that there is some tension in the cables at the start of this exercise.
•You may use your hand on the swing arm to stabilize movement.
FINISH
FINISH
•Slowly move the attached leg outward, away from the engine, at a
•Slowly return to the Start position without relaxing tension in your leg.
•Keep your hips level during movement.
Hip Adduction
Muscles worked:
Adductors; Gluteus Medius
Bench Position:
Not used
Accessory:
Foot Harness
Adjustable Arm Position:
8
Success Tips
•Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back.
•Do not bend from waist or lower back.
•Keep your abs tight throughout movement.
•Keep working leg straight or only very slightly bent.
•Use only a small range of motion.
VARIATIONS
You can perform hip adduction exercises from a seated position, as well.
START
START
•Stand to one side of the Seat Rail, one side next to engine.
•Secure Foot Harness on the foot closest to the engine. Keep leg slightly bent.
•Adjust your position so that there is some tension in the cables at the start of this exercise.
•You may use your hand on the swing arm to stabilize movement.
FINISH
FINISH
•Slowly move the attached leg inward, away from the engine, at a
•Slowly return to the Start position without relaxing tension in your leg.
•Keep your hips level during movement.
