How to do it
- Sit with the outer thighs against the pads, back against the seat or leaning slightly forward.
- Hold the handles.
- Push the knees out as far as they go.
- Pause, then return slowly without letting the stack touch.
Common mistakes
- Swinging the weight out.
- Bouncing the stack.
- Too much load for a full range.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a pause at the widest point.
Easier: Banded lateral walk, or lighter load.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Control both directions; the inner thighs are stretched at the start.
Swaps
Full gym: Deadlift, Hip thrust, Glute bridge, Single-leg glute bridge, Banded lateral walk