- Sit in the machine with your legs apart, pads against your outer thighs. Adjust the seat and pad position comfortably.
- Slowly squeeze your legs together, focusing on using your inner thigh muscles. Pause when the pads are close together.
- Slowly return to the starting position, maintaining control. Avoid letting the weights slam. Repeat for desired reps and sets.
- Stand on the platform and set the pad just over the hip of the working leg.
- Place the working leg over the pad.
- Press your leg inward. Aim to get the longest range of motion possible.
- Stand facing the barbell while holding the end of the bar at your side with one hand.
- With the leg on the same side of your body as the barbell, lunge backward and across your body at a 45 degree angle while keeping your weight on your front heel to lower your back knee gently to the ground.
- Drive through your front heel as you step back to the starting position, and repeat for the desired number of reps before switching sides.
- Step your left foot diagonally behind your right leg, crossing it behind your body. Bend your knees and lower your hips until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
- Push through your right foot to straighten your legs and return to the starting position.
- Repeat the movement with your other leg.
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