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Muscles worked: This exercise will not burn
off fat from your hips or outer thigh! There is
no exercise that will burn fat from a specific
area. This exercise will, however, strengthen
the muscles on the sides of your hips (gluteus
medius), especially on the standing/support
side. Use light resistance and controlled range
of motion on this exercise. You may also think
of this exercise as a tool for challenging your
ability to stabilize your hip on the supportive
leg.
Bench Position: Removed
Seat Position: Back and Unlocked
Accessory Used: Hand Grips
Starting position:
• Remove the bench, stand with one side near
the Power Rods, and attach a hand grip to
the ankle farthest from the machine (outside
leg).
• Stand up straight, lift your chest, tighten
your abs and maintain a very slight arch in
your lower back.
• Adjust your position so that there is some
resistance in the cables.
• In the beginning, you may hold on to the
Power Rods for added stability.
Motion:
• Slowly move the attached leg outward to the
side away from the pulley (30-45 degrees),
keeping your hips and spine perfectly still.
• Slowly return to the starting position with-
out relaxing.
Key points:
• Do not use this exercise for losing fat from
your hips. It will not make your hips small-
er. Use it to develop hip strength and stabili-
ty.
• Use a very small range of motion. More is
not better.
• Keep your spine straight and your hips level.
Try not to raise your hips when raising your
leg to the side.
STANDING HIP ABDUCTION
43
Leg Exercises
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