Build Better Glutes, Hips and Thighs with Out using the adduction and abduction machines at the gym.
Adduction and abduction machines are the scissor machines that most gyms have. Should you use them if you are looking to Build Better Glutes, Hips and Thighs with Out using the adduction and abduction machines at the gym? Are there better exercises you can be doing?
The adduction and abduction machines were like gold for health clubs in the 1980s and 1990s... shady membership sales people would put predominantly women on them and the following would ensue.
“Mrs. Smith hop on this machine and do 15 to 20 repetitions.”
Mrs. Smith would get on the adduction or abduction machine and do 15-20 repetitions.
Shady Sales person
“Mrs. Smith how does feel?”
“my thighes are burning right where I want to tone, sclupt and slim them down.”
Mrs. Smith was sold a membership.
There is a time and place for these exercises. That time and place is after you are doing the larger multi joint version of exercises like the squat, lunge and deadlift.
Time is better spent doing multi joint exercises. You will burn more calories, train more muscle groups and do it in less time.
Here is a great lower body program.
Lower Body Day 1
3 Sets of 10 Repetitions of Each
Lower Body Day 2
3 sets of 10 repetitions of each
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Ray Binkowski has lost over 60 pounds and kept if off for over 20 years! He is the Former Owner of a 15,000 squat foot, 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition. Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities. He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications. He is also a husband, father and loyal dog owner who does not appreciate clowns.