A seated machine exercise pushing padded arms outward with the knees. It isolates the gluteus medius, minimus and hip abductors.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit in the machine with your back against the pad and the pads against the outside of your knees, legs together.
Grip the handles and brace your trunk.
Push your knees outward against the pads as far as comfortable.
Pause briefly at the widest point.
Return slowly without letting the weight stack touch down.
Breathing: Exhale as you push out, inhale as you return.
Push with the outer hips
Slow return
Stay seated firmly
Using momentum
Letting the weights slam
Partial range
Choose a range of motion that feels comfortable in the hips.