Fitness Training Exercises

Strength Training - Hips
Standing Hip Abduction (Machine)

Equipment Required:

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

Starting Position:

Select appropriate resistance.
Adjust the height platform so that the hip joint is at the height as the machine's axis of rotation.
Adjust the leg pad for hip abduction.
Stand erect, facing the machine; keep the machine's axis of rotation aligned between the mid-torso and the right hip joint.
Place the right leg (outer thigh) against the leg pad.
Keep a slight bend in the knee.
Hold the handles for support.

Actions To Execute Exercise:

Keeping the back straight, press the outer thigh against the leg pad, up and to the right side.
Keep the support leg straight and do not twist or lean body.
Hips should remain square.
Pause; slowly lower the leg pad to the starting position.
Repeat.
Repeat on the other side with the left leg pressing against the leg pad.

Breathing Technique

Exhale while pressing against the pad; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the outer thigh (gluteus medius)

Precautions / Contraindications

Press the leg pad to the side, only as far as flexibility will allow.
This exercise may be contraindicated for some individuals with hip or back problems, arthritis or during pregnancy.

Fitness Training Tips:

Keep knees and hips facing forward.