Kako izvesti: Lever Seated Hip Abduction (VERSION 2)
Glutes & HamstringsGlutes & HamsMachineBeginner
The lever seated hip abduction machine is one of the most direct tools available for targeting the gluteus medius and minimus, muscles that are chronically underdeveloped in most people. Building lateral hip strength here pays dividends in posture, athletic performance, and the overall shape of your glutes.
Dodaj u moj osobni plan →Angažirani mišići
Primarni
GlutesHamstrings
Sekundarni
Lower backCalves
Korak po korak
- Sit tall against the pad with your back fully supported, feet flat on the footrests, and the resistance pads resting just above your knees on the outer thighs.
- Grip the handles lightly for stability only, brace your core, and ensure your knees are aligned with your feet before you begin.
- Drive both legs outward against the pads in a smooth, controlled arc, squeezing the outer glutes hard at the point of maximum range.
- Resist the weight on the return, bringing your legs back to the start position slowly over two to three seconds without letting the stack drop.
Česte greške
- Rocking the torso side to side to generate momentum, which removes tension from the glutes entirely, so keep your back pressed firmly into the pad throughout every rep.
- Using a range of motion that is too wide and causing the hips to lift off the seat, which shifts stress to the hip flexors and lower back, so reduce the weight and control the arc within a pain-free range.
- Rushing the eccentric by letting the machine snap your legs back together, which wastes half the stimulus, so actively resist the pads on every single rep.
Pro savjet — At the top of each rep, pause for a full one-second isometric contraction and consciously think about pushing the pads apart rather than just moving your legs out, this mental cue dramatically increases glute medius activation compared to simply going through the motion.
Serije i ponavljanja prema cilju
Mišićna masa3–4 sets × 10–15 reps
Više snage3–4 sets × 6–8 reps
Mršavljenje / tonus3 sets × 12–20 reps
Odmor: 60–90 sec between sets.
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