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Body Diagram
HIP/LEGSGluteus Maximus
 
Machine Seated Hip Abduction
 

Position
Lean back or sit up with your shoulder blades and your sacrum pressed firmly against the back pad and a natural arch in your lower back. Place your feet flat and straight on the rungs of the machine with your upper leg parallel to the floor and in an approximate 90-degree angle. Begin with your legs close together and the weight suspended just off of the stack.

Technique
Contract the hip abductors. Begin pulling your legs apart slowly, keeping your feet straight ahead and relaxed. Continue to pull your legs apart to about 45 degrees or as far as possible while keeping pelvic and spinal positioning. Hold, continue to contract your hip abductors while stabilizing with your trunk muscles. Slowly bring your legs back in to their original starting position. Repeat.


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