This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Adjust the seated abduction machine and thigh pads, place the feet on the supports and sit against the backrest.
- 02
Hold the handles and keep the trunk steady with the knees against the pads.
- 03
Open the thighs outward under control to a comfortable hip range without leaning back for momentum.
- 04
Return slowly to the start without slamming the weight stack.
Common mistakes
- Swinging the upper body to move the thigh pads.
- Forcing a painful hip range or letting the stack recoil.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.