Name: Playbook - Sarah Herse - FAQ: Best Alternatives To The Abduction Machine
Uploaded: 2023-08-15T21:29:05.509Z
Duration: 10 min
Description: FAQ: Best Alternatives To The Abduction Machine

Abduction is a great way to build & strengthen your glutes, specifically your glute medius which lies on the upper outer part of the glute muscles.   If you don't have access to a machine, try these alternatives instead (click start now to see examples:

- Banded lateral walks
- Side lying hip raise
- Side lying leg raise
- Side lying leg raise with extended range of motion
- Seated banded abduction
- Captain morgans
- Standing band or cable abduction

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

- Lie on one side lengthways along floor, with your legs stacked on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to ground.
- Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you. This is your starting position.
- Keeping your feet together, use your obliques to raise your hips off floor, ensuring that your body is in a straight line from head to knee. At the same time, elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. You should feel tension in your glutes as you do this. 
- Lower your knee and hips to return to the starting position.

Side lying hip raise

- Start by lying on side with legs extended in a straight line
- Using a light weight place on thigh with hand
- Raise the top leg and lower slowly back down in a controlled manner
- Repeat for recommended amount of reps and do on other side

Side Lying Leg Raise

- Start by lying on bench with legs extended 
- Place light weight on thigh and hold in place with hand 
- Raise leg laterally and then lower in controlled motion and extend ROM lower than bench 
- Repeat for recommended amount of reps and complete on opposite side

Side Lying Leg Raise W/ Extended ROM

- Sit on a flat bench/box with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
- Put a resistance band around both legs right above the knees.
- Leaning forward at about 45 degree angle, in one motion, push your knees away from each other and then push back to touching each other. It should look like you are doing a butterfly with your knees.
- Repeat for recommended amount of reps

Seated Banded Abduction Leaning Forward

- Place stability ball on wall at about hip height
- lean against it with your leg (thigh area) with it bent about 90 degrees
- Press leg outward into stability ball then release tension 
- repeat for recommended amount of reps and repeat on opposite side

Captain Morgans

- Tie a band around a stable rig 
- Place one end around the outside ankle 
- holding onto rig for support raise your leg laterally and then control the movement on way back down
- complete for recommended amount of reps and repeat on opposite side

Standing Band Abduction

FAQ: Best Alternatives To The Abduction Machine

Sarah, I’m trying to decide what program to start with. I’m  46 but have gotten in pretty good shape lifting heavy 5 days a week (2 lower/3 upper). I want to lean out more without sacrificing muscle. My end goal would be to have defined muscle. I’m not afraid of having some muscle- wider back, quads, etc. Where should I start?

Amy Yeary

Appreciate the quick summarized info to know where one should begin. 🖤

Christina

Start Here!

Join the Facebook group!

Alic

Crystal

Anke Schneider

FAQ: How Many Reps Should You Do To Build Muscle?

Haven’t done a workout yet. Just viewed your video on how many reps and how much weight you use

Heidie

3 sets to start, 4 to progress, 5 sets is where champions are MADE!! Rawr!!

Paula

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I love being able to pick my weights… and to see the PROGRESS!! Yaaaaaasssss!!

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Thanks for sharing. Currently doing the 6-week beginner gym with a friend and we are loving the workout.

FAQ: Best Alternatives To The Abduction Machine

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