excerpt taken from, ‘How I Got My Wiggle Back’, page 162
Hip Abduction (cam resistance)
Stand in the center of a four-way hip machine with your legs close together.
Put the resistance roll (the cam) on the outside of the thigh.
Make sure it is at the hip height. Keep your body still.
Abduct (push out against the cam) your leg to about 30 degrees. You must keep your foot pointing straight ahead (if you turn the foot, you’re training a different muscle). Don’t stop between repetitions.