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Total Gym Hip Abduction

IntermediateStrengthTier T3

You sit on a Total Gym glideboard facing the height column with both feet on the frame. You open your legs out to the sides against the glideboard and cables, then bring them back.

Targets: Hip
Muscles: Gluteus Medius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hook the arm pulley cable before you sit down and take hold of the handles.
  1. A woman seated on a Total Gym glideboard, both feet resting close together on the pulley cables near the pulleys.

    Step 1 of 3

    Sit at the top of the glideboard, facing the height-adjustment column. Rest both feet on the pulley cables close together, just outside the pulleys, with your arms relaxed and straight, holding a handle in each hand.

  2. The same woman, now with both feet pressed apart to the sides, the glideboard visibly raised further up the rail.

    Step 2 of 3

    Press both feet outward to the sides against the cables, keeping your arms relaxed and straight. This moves the glideboard up the rail.

  3. A woman seated on a Total Gym glideboard, both feet resting close together on the pulley cables near the pulleys.

    Step 3 of 3

    Sit at the top of the glideboard, facing the height-adjustment column. Rest both feet on the pulley cables close together, just outside the pulleys, with your arms relaxed and straight, holding a handle in each hand.

Safety Information

Keep both hands gripping their own handle throughout the whole cycle -- releasing a handle while the feet are pressed outward against the cables removes your upper-body counterbalance suddenly. If you have a hip, knee, or lower-back injury, ask a physical therapist or physician before attempting this exercise, because it loads the hip abductors against the glideboard's own incline resistance through a seated range of motion. Stop and let the feet return toward the pulleys with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.