Most men won’t use the hip abduction machine because they wrongly see it as ‘feminine’
However, if you’re looking to build your glutes and legs in general, it’s worth including at least in part.
If you’re a regular gym user, how many times do you work this machine into your strength training routine?
Whether you’re a newbie or an experienced gym goer, you can probably count on one hand the number of times you’ve used this machine. It’s time for a change.
There are a number of benefits to using the hip abduction machine.
Glute gains
The vast majority of men struggle to build their glutes, but this piece of kit can help you out. It mainly isolates the gluteus maximus (Latin word for glutes) and the tensor fasciae latae muscle. This is a long muscle on the outside of your thigh.
Developing your glutes will benefit your posture and performance in other areas of training. It’s not just about working out to look your best. There’s a clear functional advantage, too.
All-round leg activation
Lifestyle habits are one of the reasons why many people struggle for glute growth. Sitting down all day does you no favours.
When you sit down for a prolonged period of time, your body has a tendency to ‘switch off’ from the correct way of sitting – bolt upright, as you were taught in school.
After a while, we tend to lean back in our chairs, and our hips slide forward. This effectively switches off the glutes and stops them functioning properly.
When you come to run, sprint or train legs in the gym, it therefore makes sense to warm the glutes up with activation exercises. This can help build the glutes themselves while also improving your squat, deadlift and leg press form.
Hip abduction how-to
This exercise should not take the place of your squats, leg presses or deadlifts. It’s an isolation exercise, which only works from one joint and only recruits the muscle you’re isolating.
Lifts which deserve priority are compound exercises such as the squat. But this glutes exercise works wonders as a warm-up to enhance your later lifts.
- Set the weight at a level you can perform for 15-25 reps
- Sit slightly forward
- Focus on squeezing your glutes
- Don’t let the weight plates touch to ensure tension remains on the target muscles
Protect your back
Some users of this machine complain that it aggravates the lower back. This may result from lying too far back with your body up against the seat. If you sit upright, the lift will be harder as your legs will have to do more work – but it’ll take the stress of your lower back too.
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Image credit: FitnessKensho
