Abductor Machine
The abductor machine
The abductor machine is also commonly referred to as the hip abductor machine, and is a very effective machine for the selective isolation and toning of the glutes and upper hip muscles.
Toning and strength of the upper thighs and hips will be an important training goal for many people at the gym, and this exercise machine is one of the best possible tools to achieve tight and toned glutes and hips.
Most leg exercises are compound exercises, and work a variety of muscles throughout the range of motion. These are very effective, but if you really want to develop a certain area, you will need to perform an exercise that isolates that particular area.
The abductor machine is user friendly and can be quickly mastered by even novice users, but remains challenging enough for rewarding usage by experienced users.
The abductor machine is composed of heavy gauge steel tubing, and is constructed for years of durable usage in a professional gym facility. Every comprehensive gym environment should have a machine that will allow for the isolation and toning of the lateral glutes and hips.
What are the muscle groups worked by the abductor machine?
The abductor machine works primarily the gluteus medius, (the upper hip muscle) as well as the gluteuous maximus, the largest of the glute muscles. The abdominal muscles act as stabilizers during the muscle movement, as do the muscles of the lower back, and both of these muscle groups will also receive secondary strengthening from the abductor machine exercise.
Appearance and dimensions of the abductor machine
The abductor machine is composed of heavy gauge steel tubing in white, and a black thickly padded bench and back support. The exercise is performed via two laterally moveable leg bars, that are pushed outwards as the outsides of the knees pushes against the black padded knee pads.
The weigh stack is located to the right of the seated user, and the weights are adjustable through a moveable pinioning system. The cables and pulleys of the machine are hidden safely from view.
The dimensions of the machine are 80 cm x 130 cm x 170 cm and the weight of the abductor machine is 60 kg.
The machine is designed for the heavy duty and rigorous usage of a gym environment, and is constructed to allow for years of durable, maintenance free usage.
How to use the abductor machine
The first thing that must be done before performing the exercise is to adjust the weight to be lifted. Insert the steel pin under the correct amount of weight by inserting it into the slot on the side of the weight plates.
Sit comfortably in the padded chair, with your feet against the steel foot rests, and your back pressured firmly against the back of the back rest. The outside of your knees should be pressing against the side of the knee pads.
Exhale as you press laterally against the knee pads, and extend your legs out as far as is comfortable to the sides; an action of opening your thighs up. Clench both the muscles of your abs and back as you perform the exercise, and concentrate on maintaining a relaxed yet upright positioning in the chair. Sitting tall and upright in the chair concentrates the strain of the muscle movement on the correct area. Try to keep your feet and ankles relaxed, and bring your thighs out as far as is comfortable. At the end of the range of motion, hold the position for a count of two, before inhaling as you slowly; bring your legs back together. Do not allow the weight to rest on the supports before beginning another repetition, as this will reduce the effectiveness of the exercise.
If you need to press your upper back tightly against the pad, and lift your hips outwards to complete the exercise, this means the weight is too heavy, and you should perform the exercise with a reduction in weight. Performing the hip abductor exercise with more weight, but with poor form, will not result in the results you want. You will achieve more muscle development with good form, and a weight that you can manage effectively.
Additionally, try not to bounce the weight outwards. The muscle movement should be slow and controlled for maximal benefit. If you notice that you are bouncing the weight, make a concerted effort to slow the motion down, and consider lessening the weight to be lifted if needed.
Incorrect form can lead to injury
The hip abductor machine is well designed for complete safety. You will not need a spotter or assistant to perform this exercise, even while training with heavy weights.
As with any strenuous exercise, you should ensure that you are well stretched and warmed up prior to beginning the movement. Approaching the exercise “cold” can lead to muscle strains, or even muscle tearing.
If you experience hip discomfort while performing the exercise, try altering your seated position slightly. If you continue to feel pain in your hip joint, you should not continue with the exercise.
Try to maintain an upright posture, with tightened abdominals and lower back muscles. Keeping these muscles tight, will ensure correct form for maximal benefit, and will reduce the likelihoods of injury or strain.
Variable techniques for the abductor machine
The abductor machine is a well designed device for the specific isolation and development of the glutes and hips.
You can alter the exercise, and increase the difficulty of the routine, by keeping your legs suspended off of the steel foot pegs while performing the exercise. This will intensify the muscle movement, and you will probably need to reduce the weight by about 20 % while using this alternate technique. Lifting the feet up will transfer more of the muscle strain to the secondary muscles, the abs and the lower back, and will increase the benefits of the exercise across the lower torso and upper legs.
You should vary the amount of weight lifted, depending on the specific results you are trying to achieve. If your goal is tight and toned glutes and hips, you should be performing more repetitions per set, with less weight. If your goal is muscle size and strength development, you should concentrate on moving more weight, with fewer repetitions per set.
You should perform three sets of repetitions, and for best effect, perform each set of repetition to near muscle failure.
Why you should consider this machine
The glutes and hips are difficult muscles to specifically isolate, and the hip abductor machine does well isolate these muscle groups. Many weight trainers will be concerned about the proper toning and shaping of the muscle in this area, and this machine will surely be popular with a vast majority of people at any gym. For this reason, a comprehensive gym needs to have an abductor machine, or other machine that can isolate and work the muscles of the hips and glutes.
This machine is easily learned, and can be operated quite safely, even without a spotter or assistant. The machine imposes correct form onto the user, and thereby increases the likelihood of dramatic and positive results.
The machine is designed for use in a busy professional gym environment, and will offer years of durable, maintenance free service.