abduction is a job the squats and hinges never load, so this reaches the upper
and outer glute that hip extension leaves alone
both legs work together against a fixed path, so nothing is spent steadying
yourself and the set can be pushed to failure
Execution
Sit in the abductor machine with your back against the pad and the outside of
your thighs against the pads. Set the starting width narrow enough to feel a
stretch.
push the pads apart, driving from the outside of your hips
let them travel back in under control
pause briefly at the narrow position before the next rep
keep your back against the pad throughout
Leaning your torso forward shifts the work higher onto the glute. Pick an
upright or leaning position and stay with it, adding an exercise note when you
change it.
Purpose
glute builder pushing the pads apart on a machine
abduction is a job the squats and hinges never load, so this reaches the upper
and outer glute that hip extension leaves alone
both legs work together against a fixed path, so nothing is spent steadying
yourself and the set can be pushed to failure
Execution
Sit in the abductor machine with your back against the pad and the outside of
your thighs against the pads. Set the starting width narrow enough to feel a
stretch.
push the pads apart, driving from the outside of your hips
let them travel back in under control
pause briefly at the narrow position before the next rep
keep your back against the pad throughout
Leaning your torso forward shifts the work higher onto the glute. Pick an
upright or leaning position and stay with it, adding an exercise note when you
change it.