A

> Lock a hip-abductor machine in the closed position, load 40 to 70 pounds onto it, and stand on the foot supports, in between the knee pads, with legs together. Hold on to the machine with arms extended and palms facing each other. > Bend your knees and lower into a squat. Keep your abs tight, chest lifted, and butt off the seat.

B

> Stay in the squat and use your hips to draw your knees out to each side as far as you can. > Return to starting position; repeat.