Seated Hip Abduction

Setup

1. 01Sit with the back against the pad and feet on the platforms.
2. 02Set the machine so the outer knees rest against the pads with legs together.
3. 03Select a load that allows a full spread without jerking.
4. 04Grip the handles and sit tall.

Execution

1. 01Press the knees apart as far as your range allows.
2. 02Hold the fully open position for a one count.
3. 03Let the pads bring the knees back together under control.
4. 04Stop just short of the stack touching down and repeat.

Checkpoints

• -The hips stay on the seat rather than sliding forward.
• -The open position is held briefly on every rep.
• -The return is as slow as the press out.

Common mistakes

• -Rocking the torso backward to swing the pads open.
• -Bouncing quick partial reps in the middle of the range.
• -Letting the stack slam down between reps.
• -Gripping the handles and pulling instead of working the hips.