Hip abductor machine: 1×100 with no rest?
The idea of doing countless reps on the hip abductor and adductor machines, believing they will “burn” the fat on your inner thighs and hips (saddlebags), is completely mistaken!
“Ahhh, but I feel the burn…” The signs of muscle hypertrophy go far beyond a “squeezing” or burning sensation.
Going further, the range of motion—which is extremely important for causing muscle damage, recruiting more muscle fibers, and increasing time under tension—is quite small in these two exercises.
Hip extension
The main movement of the gluteal muscles is hip extension, so expecting to build muscle in this area by performing these movements is practically like waiting for a miracle.
You may be thinking, “But are the adductor and abductor machines really that useless?” It depends… If you are healthy, have no joint problems, and truly train hard using so-called closed-chain exercises such as deep squats, Romanian deadlifts, lunges, leg presses, deadlifts, and others, then the machines are unnecessary.
How to reduce hip fat
Want to reduce fat around your hips and inner thighs? Simple… Diet and intense exercise! Rethink your workout and see if the machines are really necessary.
Is the hip adductor machine the best exercise for your hips?
Stick to the usual basics… barbell squats, lunges, leg presses, Romanian deadlifts… No mystery there!
Remember: it’s important to understand that all multi-joint movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
Simply put: whenever you use a compound exercise to train your “legs,” you’re training your glutes… and vice versa.
There are variations you can use to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned in these multi-joint exercises!
And training your LOWER BODY on consecutive days will NOT bring any benefits!
