Exercises
Hip Abduction Machine
4 × 15–20
TipLean forward slightly to hit upper glutes (the shelf). Pause 1 sec at peak squeeze every rep.
Sign in to saveCable Kickbacks
3 × 12–15 / leg
TipHinge forward a bit, kick straight back — not up. Squeeze the glute, don't arch lower back.
Sign in to saveLeg Press
4 × 12–15
TipFeet HIGH & wide on platform to bias glutes. Lower until thighs nearly touch chest for full stretch.
Sign in to saveFrog Pumps
3 × 25–30
TipSoles of feet together, knees out. High reps, fast tempo, hard squeeze every rep — burn it out.
Sign in to saveSharp pain? Joint pain? Dizzy?
Stop the set. Read what's productive discomfort vs. a real warning sign →