Muscles worked: This exercise will not burn
off fat from your inner thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will, howev-
er, strengthen the muscles on the insides of
your thighs (adductor muscle groups). It also
works the muscles on the outside of your hip
(gluteus medius) on the side that you are
standing on. Use very light resistance and
small range of motion on this exercise. Think
of this exercise as a tool for challenging your
ability to stabilize your hip and stand on one
leg.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing to one side near the
Power Rods, and attach a hand grip just
above the calf (below the knee) on the leg
nearest the pulley.
• Adjust your position away from the machine
so that tension is created.
• Bend the leg farthest from the machine and
place the foot flat on the platform. Straighten
your exercising leg and hold it just off the
ground.
• Sit straight, lift your chest, tighten your abs
and maintain a very slight arch in your lower
back.
Motion:
• Keeping your hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away from the pulley.
• Slowly control the leg back toward the pul-
ley, returning to the starting position.
Key points:
• Do not use this exercise for losing fat from
your thighs. It will not make your thighs
smaller. Use it to develop hip strength and
stability.
• Keep your hips and spine perfectly still.
SEATED HIP ADDUCTION
FINISH
START
FINISH
START
Muscles worked: This exercise will not burn
off fat from your outer thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will, howev-
er, strengthen the muscles on the sides of your
hips, which in the seated (hip flexed) position
includes the piriformis and gluteus maximus.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench with one side near the
Power Rods, and attach a hand grip to the
ankle farthest from the machine.
• Adjust your position away from the machine
so that tension is created.
• Sit straight, lift your chest, tighten your abs
and maintain a very slight arch in your lower
back.
Motion:
• Slowly move the attached leg outward away
from the pulley, keeping your hips and spine
perfectly still.
• Slowly control the leg back toward the pul-
ley, returning to the starting position.
Key points:
• Do not use this exercise for losing fat from
your thighs. It will not make your thighs
smaller. Use it to develop hip strength and
stability.
• Keep your spine straight and your hips level.
SEATED HIP ABDUCTION
42
Leg Exercises
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