Sit in the machine with the pads against the outside of your knees, starting from a width that feels comfortable. Push your knees apart against the resistance as far as you can, pause, then let them come back together slowly.
Loading movement options…
Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 12 to 15 reps, pausing for a second at the widest point.
Set the starting width with the machine's adjustment pin rather than forcing yourself into a stretched start position. Control the return: letting the stack slam your knees back together is the usual way this machine is misused. A slight forward lean of the trunk keeps the work in the side of the hips.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.