maddriver: The hip abduction is a bit retarded. Go for the leg press which focus on your quads, hamstrings and calves. My hamstrings area can feel the tear now, waiting for it to recover.

Make sure you are doing it the right way. L shape, knees align with shoulder.

I left out another, leg press also focus on your glutes.

Like my case, I focus on losing weight now, so losing some muscles is pretty normal. I don't mind, because I knew this would happen.

This is what you can do, if you do 3 sets, let say 1st set, you do 20kg, 2nd set you do 30kg, 3rd set you do 40kg. Rest only 30 secs - 1 min max. You need to feel the "koyak" to get better results.

Don't rest more than 1 min.

No pain no gain. Just do this consistenly for 3 months, you'll get used to it.

You will get addicted to the feeling of koyak, ayam seriouz!.