Exercise leg raise
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Sit in the abductor machine and select the desired weight. Put your feet on the stands, grab the handles. The upper body is immobile. This will be your starting position. As you exhale, spread your legs. Take a short pause, straining your muscles, while inhaling, return to the starting position. Tip: To avoid injury to the lower back or back, make sure that the upper body remains motionless. Complete the required number of repetitions.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Sit in the abduction machine, choose the weight, place your legs on the pads and grip the handles.
02
Torso
Keep the upper body still — the start position.
03
Abduct
Exhale and spread your legs.
04
Peak
Pause briefly, tensing the muscles.
05
Return
Inhale and return to the start position.
Variants
Beginner
Use light weight and a small range.
Middle
Work with a moderate weight and a peak pause.
Professional
Increase the weight and hold time at the spread.
Which muscles are working
Abductors and glutes
Benefits of the exercise
Strength
Develops the hip abductors.
Balance
Improves pelvic stability.
Simply
Safe for the lower back thanks to fixation.
Contraindications
Acute hip-joint pain.
Recent thigh injuries.
Medical prohibition of hip abduction.
Recommendations
Torso
Do not move the upper body to protect the lower back.
Range
Spread the legs comfortably.
Pause
Hold the spread for a second.
