Calling upon the 🍑
I have help filming again! Do you ladies like this better than my tripod videos? More angles to learn the movement 👌🏼
1- Wide DB Squats
Using a nice wide stance to recruit more adductors along with the glutes. I’m focusing on pressing on the outside of my heels to engage the glutes on the way up
2-Cable SL Bridges
You can use an ankle cuff or the handle bar. Keep your elbows bent or arms straight by your sides to push into the ground as you move into the bridge. Make sure your hips are fairly even throughout
3- Step+Risers Quad. Cable Abductions
The step and risers are great for creating more space through the abduction. I also feel a better engagement of my medius at the end range from the pulley being much lower than my knee.
4- Cable + Box SL Hip Extensions
I’m using my balance pad for extra support and slightly pulling my chest into the box to create more stability in my upper body (helped paraspinals to turn off as well) which gave me a lot more power through the hip extension.
5- Rising Abductions
This is hell. I die each time I do this at this gym. I’m coming up off the seat as I abduct. Some sets I’ll explode off the seat and then slowly move through the eccentric phase. So many variations to this. Play around with what feels best for your hip anatomy!
6- Forward Lean Abductions
Laser focused on getting my upper glute sub to do all the work. This machine actually closes all the way like it should 🙌🏼. If yours doesn’t, add two yoga blocks or balance pads to the outside of your knees to give you the full ROM.
7- Side Standing Glute Kickbacks
I love this side standing variation! I can tap perfectly into my lower subdivision and also feel my medius kicking in as well. This may not feel comfortable for everyone but if you play around with your stance (knee bent) I’m pretty sure you’ll get the engagement.