The Seated Hip Abductor Machine can be used to isolate and strengthen the muscles in the glutes. I like to use it as a glute activator exercise before squats and deadlifts. To get started:
1. Sit down on the seat and press the outside of your legs against the pads.
2. Depending on your body type, you may want to keep your back pressed into the bench or lean slightly forward. Give both ways a try to see which feels best for your body.
3. While keeping your spine neutral press your legs out to feel a good contraction in your glutes. Hold this position for a second to feel a good squeeze, then in a slow and controlled manner, reverse the movement back to the starting position.
4. Repeat for reps.
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