All workouts

Outer thigh

Glutes and outer hip

3 × 15LegsQuest 1

How to do it

  1. 1Sit upright.
  2. 2Push knees outward.
  3. 3Pause and squeeze, then return slowly.

Coaching notes

Why do it
Hits glute medius / outer hip — helps knee tracking and hip stability.
Breathing
Exhale as you push out. Inhale as you return.
Tempo
Pause and squeeze at the outside · slow return.

Be careful

  • Keep the seat upright — don't lean back to cheat.
  • Push through the pads with the thighs, not by twisting the torso.

Common mistakes

  • Partial outsides only
  • Letting the stack yank you back