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 on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

Machine Leg Extension

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

Stationary Bike

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

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

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Lay down on the machine, placing your legs beneath the padded lever. Position your legs so that the padded lever is below your calve muscles. Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight. Pause at the apex of the motion, then slowly return to starting position.

lazy legs

lazy legs

movements

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