Adjust machine settings to fit your height. Sit with back flat against pad, legs together. Slowly press legs apart against resistance. Pause at peak. Slowly return legs to starting position. Repeat for desired reps.

Machine Hip Abduction

leg extensions

Hold the handles and maintain a neutral spine. Pedal at a moderate pace and try to minimise rocking back and forth.

Stationary Bike

Sit in the machine with your legs apart, pads against your outer thighs. Adjust the seat and pad position comfortably. Slowly squeeze your legs together, focusing on using your inner thigh muscles. Pause when the pads are close together. Slowly return to the starting position, maintaining control. Avoid letting the weights slam. Repeat for desired reps and sets.

Machine Hip Adduction

Sit back in the seat. Use the two handles to push yourself back into the chair. Flex your ankles and point your toes upward. Flex your knee bringing the pad backward, extend your knee without allowing the weight to touch back down.

Machine Seated Leg Curl

Adjust the machine in accordance with your height and place your shoulders underneath the padded lever. The balls of your feet should be supporting your weight on the calve block, your heels extending off of it. Extend your heels upwards while keeping your knees stationary, and pause at the contracted position. Slowly return to the starting position. Repeat.

Machine Standing Calf Raises

romanian deadlift

Stand with your feet shoulder-width apart. Maintain the natural arch in your back and put the bar on your back. Squeezing your shoulder blades and raise your chest. Grip the bar across your shoulders and support it on your upper back. Unwrack the smith machine by straightening your legs. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees. Raise the bar back to starting position, lift with your legs and exhale at the top.

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movements

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