How to perform Leverage Machine Hip Abductor with proper form
Equipment
- Leverage Hip Abductor Machine
Setup
- Adjust the Seat: Sit on the machine and adjust the seat height so your knees align with the pivot point of the machine.
- Adjust the Pads: Position the outer pads against your thighs, just above your knees.
Execution
- Starting Position: Sit with your back against the padded support and feet flat on the ground. Ensure your knees are close together.
- Engage Core: Tighten your abdominal muscles for stability.
- Abduction Movement: Push your knees outward against the resistance, focusing on the hip abductor muscles.
- Maximum Range: Continue to push until your knees are at a comfortable distance apart, ensuring you feel tension without strain.
- 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.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes