Abduction machine 101!! Save for next time you’re at the gym ✅ plus a bonus tip for my petite gals 😏

Abduction machine 101!!! 💪🏼

Lean forward or back?
You can actually do both! They slightly target different muscles in your tush but try both and see which one feels best for YOU!

💗Lean back with pelvic tilt = more minimus and medius
💗Lean forward= a tiny bit more glute max

Or you can combine both!!!

Tips:
👉🏼For me personally, I like the hinge a tad
👉🏼Move towards the edge of the seat
👉🏼Top of knee in line with the pad
👉🏼Slight hinge forward just a little bit
👉🏼Slowllyyy abduct, which means push the pads away
👉🏼We are hitting your abductors and glutes here
👉🏼Where as if you pull those pads in, that would be an adduction
✅AD duction
✅AB duction

If you are too short, you can add some pads!
Either to the back or on both legs if you don’t have pads use a rolled up mat!

A KILLER SET TO TRY:
15 normal
15 pulse
15 hold
Failure normal
GOOD NIGHT 💤 repeat for 3 rounds

HOPE IT HELPS 💖

#lowerbodyworkout #gymmotivation #glutes #glutesworkout #gymtips #workouttips #beginners #gymgirl #tutorial #legday

let’s do a complete breakdown of the abduction machine because I know it could be so confusing like are you supposed to lean forward lean back are you supposed to lift your butt up like this number one we need to know the difference of a B-duction and a deduction a deduction is going to hit those inner thighs a BU’s going to hit those glutes we’re going to be focusing on a BDU to hit those glutes so you want to internally rotate those pads you can step in like this or if you have less flexibility you can leave the pads out and then bring them in once you’re seated two ways to do this that are both correct number one scoot your butt a little bit forward you’re going to line your knee up to the edge of the pad hinge your hips slightly and now you’re going to slowly work that way out hold for a second squeeze and slowly come back in now the second option which is also correct is sit all the way back in the seat tuck your pelvis think of it like a little ice cream scoop you tuck it in and squeeze your core hold on to those handles and abduct this way with this variation you’re going to hit more glute medius and minimus and with the other variation where you hinge forward more glute maximus if you’re kind of petite like me and you need more range of motion you could add some pads on either sides of your legs that’s going to be for the glute max variation or you could put the pad on your back for that glute minimus and medius variation if you’re like Julie I don’t know which one I should be doing do both do 10 reps leaning forward 10 reps leaning back take two minute rest and repeat it three times the biggest thing to remember here is time under tension and making sure that you’re slowly bringing that weight back in and not letting it slam forward hopes