Machine Isometric Squat Hip Abduction
The abduction machine used standing: hold a half squat off the seat with the knees pressed out against the pads, for time.
How to do it
Setup
Facing the abduction machine, pads outside the knees, hands on the frame, hips back in a half squat above the seat.
Steps
- Press the knees out into the pads until the stack lifts.
- Hold the squat and the spread position; time it.
- Let the knees come in slowly before standing up.
Common mistakes
Hips rising out of the squat as fatigue sets in: stay low. Knees creeping back in: keep the stack off its rest. Holding the breath: breathe steadily through the hold.
Breathing
Steady throughout; never held.
