Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Setup in an upright position with your back against the pad and your spine neutral. Exhale and push the legs apart as you open the pads. Once your hips are fully externally rotated, slowly return to the starting position. Repeat for the desired number of repetitions.
Adjust foot and pelvis position to match your hip structure for better contraction. Avoid arching the back, which tips the hips forward and overstretches the adductors. If seated pelvis adjustments are difficult, experiment with torso position by leaning forward or pressing your back into the pad.
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