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.
