Hip Abductors
WITH M1
Lever Standing Hip Abduction
Instructions
Preparation
- Adjust platform so lever fulcrum is same height as hip articulation. Adjust roller in low position. Face machine and grasp bars to sides. Place outside of thigh against roller pad and shift body weight to opposite leg.
Execution
- Raise leg against roller pad to side by abduction the hip. Return and repeat. Reposition roller pad lever and continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Hip Abductors (listed below as in Synergist Group)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Tensor Fasciae Latae (Hip, Hip Abductor/Flexor, Tensor Fasciae Femoris)
- Gluteus Medius (Hip, Hip Abductor)
- Gluteus Minimus (Hip, Hip Abductor)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Hip Abductors (Opposite Group)
WITH M3
Cable Hip Abduction
Instructions
Preparation
- Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from the stack and grasp ballet bar. Stand on near foot and allow far leg to cross in front.
Execution
- Move leg to the opposite side of the low pulley by abduction the hip. Return and repeat. Turn around and continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Hip Abductors (listed below as in Synergist Group)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Tensor Fasciae Latae (Hip, Hip Abductor/Flexor, Tensor Fasciae Femoris)
- Gluteus Medius (Hip, Hip Abductor)
- Gluteus Minimus (Hip, Hip Abductor)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Hip Abductors (Opposite Group)