Lever Squat Abduction

Lever Abduction Squat for Hips

1. Setup Position:

• Stand in front of the lever squat machine or a sturdy support.

• Place your feet shoulder-width apart.

• Position your hands on the machine's grip or the support for stability.

2. Starting Position:

   • Bend your knees and lower your body as if you are going to sit on an invisible chair.

   • Ensure that your back remains straight and your chest is lifted.

   • Keep your knees aligned over your toes and avoid letting them cave inward.

3. Movement:

   • As you lower into the squat, extend one leg outward to the side.

   • Engage your outer thigh and glute muscles as you abduct your leg.

   • Hold this position for a moment, feeling the contraction in your hips.

4. Return to Starting Position:

   • Slowly bring your leg back down to the starting position while maintaining control.

   • Push through your heels to return to the standing position.

5. Repetitions:

   • Perform the exercise for 10-15 repetitions on one leg before switching to the other leg.

   • Aim for 2-3 sets, resting briefly between each set.

6. Tips for Beginners:

   • Start with bodyweight before adding resistance.

   • Focus on form rather than speed to avoid injury.

   • Adjust the range of motion according to your comfort level.