1. Adjust the machine to fit your body: The pads should be against the outer thighs and you should be able to sit comfortably with your back against the backrest.
2. Select an appropriate weight for your fitness level.
3. Sit down on the machine and place your feet on the footrests if available.
4. Ensure the side pads are in contact with the outside of your thighs.
5. Grasp the handles for stability, and make sure your back is flat against the pad throughout the exercise.
6. Exhale and slowly push your thighs apart against the resistance of the pads.
7. Pause at the point of maximum tension and squeeze your glutes and hip abductors.
8. Inhale and slowly return to the starting position, controlling the movement and preventing the weights from slamming.
9. Perform the desired number of reps and sets.
Always ensure you perform all movements in a controlled manner and within a comfortable range of motion to prevent injury. Adjust the weight to your ability and increase it progressively as your muscles grow stronger.
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