Hip abductors - For strong and firm thighs
Abductors: Targeted muscle groups
The movement takes place in the hip joint and works the following muscles:
- Gluteus maximus muscle
- Middle gluteus medius muscle
- Small gluteal muscle
- Straight thigh muscle
- Thigh-band tensioner
- Tailor muscle
- Piriformis muscle
This exercise is therefore a perfect addition to any leg training and bum training plan.
Correct execution of abductors
Adjust the device so that your hip and the axis of rotation of the pendulum are in line. The pad should be directly above the knee of the leg you are training first. Bend your training leg while keeping your standing leg slightly bent. Now spread your training leg as far as possible. Pay attention to controlled movements. Perform 2 sets of 12-15 repetitions each with a 60-second break between sets. Your goal should be to reach muscle failure in the last set. Repeat with your other leg.
Weight recommendation for abductors
Start with a light weight → Increase weight per set if possible!
Equipment for abductors
Unless you have a hip pendulum machine at home, you have no choice but to go to the gym. No other weights are required.
Variations of abductors
For a more intensive training effect, add in an extra quarter of a repetition in the area of your highest muscle tension. For a quarter repitition your leg should only come a quarter of the way back, after it has been extended to the maximum, you then spread it out again to the maximum and only then return it to the starting position. Do this for each repetition. With this version you train the abductors of both legs at the same time, because your standing leg is also stressed by the necessary stabilization.
Typical errors with abductors
Under no circumstances should you perform this exercise with momentum. A swinging movement will not bring you the desired success. To train your abductors properly, you should perform this exercise slowly and in a controlled manner.
Frequently asked questions
Perform 2 sets of 12-15 repetitions each with a 60-second break between sets. Your target should be to reach muscle failure in the last set. Repeat with your other leg.
You should start with a light weight and increase for each set. If you manage all the repetitions without much effort, then you need a higher weight. Increase your weight so that you can just do the 12 repetitions. That is your optimal weight.
With the hip pendulum machine you can train your bottom. It targets various abductors, such as the large, middle and small gluteal muscle, the straight quadricep muscle, the tensor fasciae latae, the sartorius muscle and the piriformis. This exercise will give you the perfect buttocks!
