Lever Squat Abduction
Tone your glutes and outer thighs with Lever Squat Abduction! Strengthen your hips and improve stability with each rep.
The Lever Squat Abduction is a compound exercise that mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads. You'll need: hack squat machine.
Required Equipment
Lever Squat Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Quads (quadriceps femoris); Long Thigh (sartorius)
Lever Squat Abduction Variations and Alternatives
How to do the Lever Squat Abduction
Lever Abduction Squat for Hips
1. Setup Position:
Stand in front of the lever squat machine or a sturdy support.
Place your feet shoulder-width apart.
Position your hands on the machine's grip or the support for stability.
Starting Position:
Bend your knees and lower your body as if you are going to sit on an invisible chair.
Ensure that your back remains straight and your chest is lifted.
Keep your knees aligned over your toes and avoid letting them cave inward.
Movement:
As you lower into the squat, extend one leg outward to the side.
Engage your outer thigh and glute muscles as you abduct your leg.
Hold this position for a moment, feeling the contraction in your hips.
Return to Starting Position:
Slowly bring your leg back down to the starting position while maintaining control.
Push through your heels to return to the standing position.
Repetitions:
Perform the exercise for 10-15 repetitions on one leg before switching to the other leg.
Aim for 2-3 sets, resting briefly between each set.
Tips for Beginners:
Start with bodyweight before adding resistance.
Focus on form rather than speed to avoid injury.
Adjust the range of motion according to your comfort level.
Lever Squat Abduction FAQs
What muscles does the Lever Squat Abduction work?
The Lever Squat Abduction mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Lever Squat Abduction?
Hack squat machine.
Is the Lever Squat Abduction a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Squat Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lever Squat Abduction variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Abduction, Lever Leg Raise Abduction, Sumo Belt Squat and Lever Elevated Squat.
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