How to perform Leverage Machine Side Hip Abductor with proper form
Setup
- Adjust the Seat: Sit on the machine with your back against the backrest. Adjust the seat height if necessary so that your knees are aligned with the machine's pivot point.
- Foot Position: Place your outer thighs against the padded levers. Ensure your feet are flat on the footrests (if applicable).
Execution
- Starting Position: Keep your feet flat and your core engaged. Your knees should be slightly bent, and your legs should be together.
- Movement: Push the levers outward by spreading your legs apart. Focus on activating your hip abductors.
- Control the Return: Slowly bring your legs back to the starting position, maintaining control throughout the movement.
Tips
- Avoid Locking Knees: Keep a slight bend in your knees at all times.
- Engage Core: Maintain a stable core to support your lower back.
- Breath Control: Exhale as you push out, and inhale as you return to the start.
- Range of Motion: Use a controlled range of motion to isolate the target muscles effectively.
Common Mistakes
- Using Too Much Weight: Start light to perfect your form before increasing resistance.
- Not Engaging the Core: This can lead to improper form and strain on the back.
- Rushing the Movement: Focus on control rather than speed to maximize effectiveness.
With practice, this will help strengthen your hip abductors and improve lower body stability.
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