Hip Abduction/Adduction Exercises (How Many Sets?)

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Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Brak » Fri Jul 19, 2013 1:40 am

I have always been told that one should spend more time on the bigger muscles, and do exercises that involve multiple muscles. I was wondering how many sets each of Hip Abduction/Adduction should be performed per week?

Since its the only exercise in my workout that how this movement I was thinking that it would be important to do 3 sets, but maybe I should only do 2.

Here's the current leg exercises done per week (split over 2 days):
Lever 45° Leg Press 2 warmup sets, 3 workout sets
Lying Leg Curls 2 warmup sets, 3 workout sets
Seated Abduction 1 warmup sets, 3 workout sets
Seated Adduction 1 warmup sets, 3 workout sets
Seated Calf Raise 1 warmup sets, 3 workout sets
Reverse Calf Raise 1 warmup sets, 3 workout sets
Lying Hip Extension 1 warmup sets, 3 workout sets
Lying Leg Raise 1 warmup sets, 3 workout sets

Also, do I need to do a warmup set of the ab/ads?

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by robertscott » Fri Jul 19, 2013 7:07 am

horrible, just horrible. Try something like this:

Squats
Lunges
Leg Curl
Romanian Deadlift
Calf exercises (just pick whichever you like best)

that'll be a million times more productive than your current routine.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Jungledoc » Fri Jul 19, 2013 2:57 pm

I agree. Squat!

Hip adduction/abduction aren't needed if you are squatting.
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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Matt Z » Fri Jul 19, 2013 8:08 pm

Seated Calf Raises isolate the soleus. Standing Calf Raises target both the soleus and gastrocs (spelling?), so I'd recommend them over seated. Alternately, you can do calf raises on a sled leg press machine. Just make sure you set the safety pin(s) so you won't smash your knees if your foot slips.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Matt Z » Fri Jul 19, 2013 8:10 pm

Squat and Deadlift variations should make up the core of your leg training.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Brak » Sat Jul 20, 2013 10:55 pm

Thanks for the replies.

I guess I should have mentioned this in my post. Due to having a herniated disc and mild scoliosis my sports medicine doctor told me I can not do squats or dead-lifts any more. So they are not options - hence me doing 45 degree leg presses and leg curls.

So with this added information, responses would be appreciated.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Matt Z » Sun Jul 21, 2013 12:17 pm

What about belt squats? Also, you could try lunges and or step-ups. For example:

Leg Presses
Lunges
Step-ups
Leg Curls
Calf Raises (Standing or Leg Press)

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Matt Z » Sun Jul 21, 2013 12:19 pm

Be careful not to round your lower back on leg presses. It's very easy to do as you bring your knees toward your chest, especially if you lower the weight too far.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Jungledoc » Sun Jul 21, 2013 4:21 pm

Also, be sure to use a leg-press machine that braces the hips, not the shoulders, since the latter would still load your spine. I like the idea of belt squats.

Not telling you what you should do, but there are a lot of anecdotes of lifters, even competitive lifters who have come back after herniated discs and even spinal surgery to DL and squat successfully. It depends on your own values and priorities, I guess. You might see if you can find a sports PT or something who could give guidance.
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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by stuward » Sun Jul 21, 2013 7:05 pm

To say nothing about Lamar Gant.
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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by KPj » Mon Jul 22, 2013 3:37 am

If the sports doctor recommended leg press as an alternative due to a herniated disc then the best advice I could give you is find another sports doctor.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by KenDowns » Tue Jul 23, 2013 9:09 am

KPj wrote:If the sports doctor recommended leg press as an alternative due to a herniated disc then the best advice I could give you is find another sports doctor.

KPj
This.

Leg press is not to be treated lightly. Anything involving heavy weight can hurt you, and it is not always intuitive how to do it. Great machine, just like deadlifts are great, but only safe after experience, proper technique and gradual loading.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Brak » Thu Jul 25, 2013 2:12 am

I appreciate all the replies, but no one has given any advise the the number of ad/ab I should do in the context of the workout I gave.

I would like to know if I should do 2 or 3 sets, and also if I need to do any warmup before doing the working sets.

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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Jungledoc » Thu Jul 25, 2013 3:08 am

I don't think anyone knows. I don't think anyone here does them.
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Re: Hip Abduction/Adduction Exercises (How Many Sets?)

Post by Dub » Thu Jul 25, 2013 11:54 am

If you have a specific goal to increase abduction or adduction strength, then do 2-3 sets 2-3 times a week. If you just feel like you "need" to work on those, don't bother. I coach athletes and some of them need stronger adductors than the average athletes, so for them I'm assigning extra adduction work atleast 2-3 times a week.

With a generic warm-up and a movement specific lower body warm-up you will not need specific warm-up for isolation sets. But listen to your body of course. If you feel like you need warming-up those muscles before the sets, be my guest. Depends on the set and the goal again.
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