Fitness Training Exercises

Strength Training - Hips
Hip Abductor (Machine) - Also called Seated Hip Abduction

Equipment Required:

Seated hip abductor machine
(Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance.
Adjust the seat pad so you can sit with back pressed firmly against the seat pad.
Place legs in the leg rests, with knees next to the knee pads (long legs may be positioned with the knees past the knee pads).
Hold the hand grips loosely.

Actions To Execute Exercise:

Press the knees against the outer knee pads to push the legs out to the sides, as far as flexibility will allow.
Pause; slowly bring both legs back to the starting position.
Repeat.

Breathing Technique

Exhale while pressing knees out to the sides; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the outer hip and thigh area (gluteus medius).

Precautions / Contraindications

Initiate the movement by pressing with the knees, not the feet.
This exercise may be contraindicated for some individuals with hip or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Keep knees facing up; avoid twisting legs.
Keep back pressed firmly against the seat pad at all times.