Lever Side Hip Adduction Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Leverage machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Adductor Longus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Side Hip Adduction Machine
Visualised Target Muscle Groups
Front
Back
How to: Lever Side Hip Adduction
- Sit on the leverage machine and adjust the seat and pad for proper support.
- Press your thighs against the pads with your feet together.
- Slowly spread your legs apart while keeping your back against the seat.
- Pause briefly at the end of the movement, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, which can strain the hips.
- Rounding the back during the exercise.
- Moving too quickly, which reduces effectiveness.
Modifications
- Use a lighter weight to start, or perform the movement using just body weight.
- Adjust the range of motion if you feel discomfort.
Tips
- Maintain a slow and controlled movement throughout the exercise.
- Engage your core to stabilize your body.
- Ensure to adjust the machine to your height for optimal range of motion.
Lever Side Hip Adduction Alternatives
Tags
hips
adduction
glutes
strength
fitness
exercise
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