- 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.
- Stand tall holding plate against outer thigh or anchored between legs.
- Lift leg outward to the side while keeping torso still and toes forward.
- Lower slowly under control, maintaining tension on outer hip.
- Loop band above knees, start on hands and knees.
- Lift one knee outward, keeping hips level.
- Lower slowly and repeat before switching sides.
- Loop band above knees, lie on side legs straight.
- Lift top leg upward without rotating hips.
- Lower slowly, maintaining constant band tension.
