Setup & Positioning
- Attach an ankle strap to the low pulley and secure it around the ankle of your working leg.
- Stand sideways to the machine, the working leg furthest from the pulley.
- Hold the machine frame for balance, core engaged, standing leg slightly bent.
Key point: “Your torso stays still—the movement comes only from your hip.”
Execution
- Lift your working leg out to the side in a controlled motion, keeping the knee straight or softly bent.
- Pause briefly at the top for a glute squeeze.
- Lower back slowly to the start position without letting the weight pull you.
Where You Should Feel It
- Outer glute (glute medius and minimus)
- Hip stabilizers
Where You Shouldn’t Feel It
- Lower back strain from leaning
- Knee pain from locking out or twisting
Breathing
"Exhale as you lift the leg, inhale as you return to start."
Common Mistakes to Avoid
- Leaning away from the working leg – Keep your torso upright.
- Swinging the leg – Use controlled movement.
- Turning toes upward – Keep toes pointed forward for glute focus.
