Jak wykonać ćwiczenie
- 1
Technique and Execution
- 2
Starting Position
- 3
Seated Positioning: Sit in the machine with back against the pad
- 4
Leg Placement: Inner thighs against the machine’s padded resistance points
- 5
Adjust Machine: Set seat position to align your hip joint with the machine’s pivot point
- 6
Movement Technique
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Start with legs together or slightly pressed against the inner pads
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Slowly push legs outward, spreading them apart
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Move until maximum comfortable lateral range is reached
- 10
Pause briefly at the outer point of the movement
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Slowly return to the starting position with controlled movement
- 12
Biomechanical Breakdown
- 13
Muscle Engagement
- 14
Primary Activation: Gluteus Medius (side hip muscle)
- 15
Stabilization: Engages core and lower back muscles
- 16
Functional Movement: Mimics lateral leg movement used in walking, sports, and daily activities
- 17
Benefits
- 18
Strength and Stability
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Improves Hip Stability
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Reduces Risk of Knee Injuries
- 21
Enhances Lateral Movement Capabilities
- 22
Targets Often-Neglected Muscle Groups
