- Sit and place the outer legs against pads.
- Spread the legs as wide as comfortable.
- In a controlled matter, move the legs together, thereby returning to the starting position.
- Repeat steps 2-3.
Some machines allow for angling of the backrest. Angling the seat more vertical will put more focus on the gluteus maximus (lower part of the hip). Angling the backrest more backward will put more focus on the gluteus medius (higher part of the hip). This exercise is often to done to shape the hips so that the waistline appears more narrow.