The Lever Seated Hip Abduction exercise is a strength-training exercise that targets the muscles of the outer thighs, specifically the hip abductors. It requires the use of a lever machine, which provides resistance as you perform the movement.
How to perform
Step-by-step instructions for the Lever Seated Hip Abduction exercise:1. Sit on the lever machine with your back against the backrest and your feet placed flat on the foot pads.
2. Adjust the lever arm so that it is positioned at a height that allows your legs to comfortably open and close.
3. Grasp the handles or grips provided on the side of the machine for stability and support.
4. Engage your core muscles and maintain good posture throughout the exercise.
5. Slowly press your legs outward against the resistance of the machine, while keeping your knees slightly bent.
6. Hold the contraction for a moment at the furthest point out, then slowly return to the starting position.
7. Repeat for the desired number of repetitions.
8. To increase the intensity of the exercise, you can adjust the weight on the machine or perform the movement at a slower pace.
9. Remember to breathe evenly throughout the exercise and focus on using your hip abductor muscles to perform the movement.
Benefits of the Lever Seated Hip Abduction exercise include strengthening the outer thigh muscles, improving hip stability, and enhancing overall lower body strength. It is important to start with a light weight and gradually increase as you become stronger to prevent injury.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.