The movement takes the thighs outward against resistance and does not require a squat. It is often described as an ‘outer glute’ exercise, but exact regional growth cannot be guaranteed from a single machine or torso angle.
Watch the movement before adding load.
Use the demonstration to see the overall pattern, then check the setup and troubleshooting notes below for the details that matter in this guide.
This video was made by a third party. We selected it because the movement is shown clearly, but we do not control later edits, advertising, or availability.
Set up the exercise
- 1
Adjust the seat and pads so the hips and knees are comfortable.
- 2
Begin in a range you can control without forcing the knees inward.
- 3
Hold the machine or seat rather than using the torso to create momentum.
- 4
Open and return slowly through the same range on each repetition.
Cues worth trying
A cue is worth keeping only if it improves your control or makes the setup more comfortable.
- Move the thighs, not the whole body.
- Control the return instead of letting the stack pull you in.
- Use the widest comfortable range, not the widest possible range.
Common problems and how to fix them
Bouncing through short repetitions
Lower the resistance and control both directions.
Forcing painful end range
Shorten the range and seek assessment if discomfort persists.
Treating it as the whole program
Pair it with a bridge or hinge that can be progressively loaded.
How to progress it
- 1Add repetitions within a controlled range.
- 2Increase resistance without shortening the movement.
- 3Use an additional set only when recovery is predictable.