The hip joint is one of the most flexible joints in the human body and allows movement in all dimensions. Therefore the training of this muscle group should be designed accordingly. The abduction in the hip joint is not performed by the muscles on the thigh, but by the gluteal muscles.
This exercise is therefore very popular with women. The large gluteal muscle also takes over the task of lifting the leg backwards, so the antagonist of the large gluteal muscle is the M. psoas mayor, which lifts the leg forward. Not to be confused with the hip lumbar muscle (M. iliopsaos), which lifts the thigh.
Trained muscles
The abductor machine is therefore also suitable for pom muscle training. – middle gluteus muscle (M. gluteus medius)
- Small gluteal muscle (M. gluteus minimus)
- Thigh-band tensioner Musculus tensor fasciae latae
- Outer thigh muscle Musculus vastus lateralis
- Short head of the biceps femoris muscle
- Long head of the biceps femoris muscle
As with the adductor machine, the athlete sits on the machine. However, the weight of the machine does not push outwards as with the adductor machine, but inwards.
The athlete must try to push the thighs outwards. Since the athlete sits on a machine, the execution of the movement is easy and there is no danger to the joints or the spine. The yielding (eccentric) phase of the movement, in which the thighs are brought together, should be performed as slowly as possible.
Modifications
Similar to the adductor machine, the abductor training can only be modified to a very limited extent. If no device is available, the adductors can be trained specifically using an expander.
