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 Post subject: hip abduction exercises
PostPosted: Thu Sep 16, 2010 3:29 pm 
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Today while working out in my college gym I decided to end my legs workout on the hip abduction machines and do a little abs

Idk if you guys know what it is but its basically these 2 machines that you either have to force your hips to extend out or force your hips to extend in, I believe it also good for the groin as I felt it very good there. Now are these exercises good to do after a leg workout just to get something small in?


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PostPosted: Thu Sep 16, 2010 4:09 pm 
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Immortal wrote:
Today while working out in my college gym I decided to end my legs workout on the hip abduction machines and do a little abs

Idk if you guys know what it is but its basically these 2 machines that you either have to force your hips to extend out or force your hips to extend in, I believe it also good for the groin as I felt it very good there. Now are these exercises good to do after a leg workout just to get something small in?


The answer to your question is yes. They won't trim your hips much (which is why you see women doing them), but they will exercise what are often neglected muscles.

The two machines target the hip adductors (moving the legs together) and hip abductors (moving the legs apart).

The adductors in the thigh are synergists with the quads and glutes when you squat or deadlift, especially with a wide stance. If you do sumo deadlifts, you don't have to worry about training the adductors in isolation*.

*ED: Oops! Here's a second opinion:

Quote:
The most common remark I get from lifters attempting sumo for the first time is how much it hurts their hips and groin. Yes, it does. This is when you need to swallow your pride and start doing some of the girlie exercises. If you’re training at a commercial gym then chances are pretty good that there’s some form of inner and outer thigh machine available


The abductors in the hips are a different matter - they aren't used as synergists in any compound exercise. They stabilize side lunges, but that's about it.


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PostPosted: Thu Sep 16, 2010 7:39 pm 
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O ok I get it so should I do them on leg day or save them for another day?


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PostPosted: Thu Sep 16, 2010 8:30 pm 
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Using them as a "finisher" on leg day would make sense, although you could do them in a variety of ways.


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PostPosted: Thu Sep 16, 2010 8:36 pm 
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Immortal wrote:
O ok I get it so should I do them on leg day or save them for another day?


The following is my 2 cents, for what little it's worth:

Assuming that you have more than one leg day each week, do them on leg day. Adductors come into play whenever you do squats or deadlifts. You don't want to overtrain them.

If you have only one leg day per week, AND the adductors/abductors are a weak point for you, experiment with doing them on another day. If they aren't a weak point and you work legs one day a week, when you do adductor/abductor exercises doesn't really matter. Although even then, like Doc said, they make more sense being used as finishing exercises on leg days.


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PostPosted: Sun Sep 19, 2010 1:36 am 
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clams, side-side walk with bands, side-lying leg raises, etc.... are better. You never want to shut off your glute medius or glute maximus or it will hate you if its weaker than your hamstrings, quads, adductors, and abductors. Your butt in all 3 of the glute muscles should be strong. glute max, med, and mid. People that are stronger in their abductors, hamstrings, adductors, and quads have a higher risk of injury. example....hamstring pulls due to strong hamstrings, weak glutes.

I am just letting you know to be careful and balance everything out and if you are using machines, make sure your butt is working!..most important. if your glutes are shut off, thats not good.


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PostPosted: Sun Sep 19, 2010 4:11 am 
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Wow.


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