Abduction of the leg in the crossover - study of the gluteal muscles

Abduction of the leg in the crossover - study of the gluteal muscles

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A movement such as pushing the leg back, or scientifically - hip extension is performed due to muscle contraction buttocks and back of the thigh.

The swings in the crossover allow you to work out the gluteal region as efficiently as possible, choosing the weights appropriate to the level of training.

Involved muscles

Among the advantages of performing backswing in the crossover, the following can be distinguished:

  • The exercise is aimed at working out the gluteus maximus muscles. In addition, the muscles of the back of the thigh are involved.
  • The crossover does not fix the trajectory of the leg and the position of the body, therefore, in addition to the target muscles, stabilizer muscles work.
  • You can adjust the level of load on the gluteal muscles not only by changing the weight in the simulator, but by changing the position of the body, bending / unbending the working leg.

Abduction of the leg in the crossover - study of the gluteal muscles
The main load during the exercise falls on the buttocks.

This exercise is isolated, ideally, movement is carried out only in the hip joint.

Leverage of the legs back can be performed as an alternative to squats in case of knee injuries, since it does not engage the knee joints or uses it minimally (when bending the working leg).

Putting your hips back is a fairly simple exercise, and even beginners can easily do it.

Technique

Swinging legs backwards in a crossover can be performed standing or with emphasis on arms and knees.

First, consider the first, most popular option:

  • Stand facing the support of the block simulator.
  • Fasten the cuff on the cable of the lower unit, which allows you to fix the cable on the foot or ankle. Put your foot on the cuff.
  • Comfortably grasp the support of the simulator with your hands, fix the case. The pelvis should be strictly above the foot of the supporting leg.

  • Slightly bend the working leg and swing back. Remember that the gluteal muscles are able to take the straight leg back 10-15 degrees from the vertical line. Further back muscles are included in the work. Therefore, if you hold the body straight, do not take your foot too far and do not bend.
  • Do not turn your hip outward, the movement is strictly backward.

  • At the top of the movement, pause briefly and lower your foot to its original position.
Abduction of the leg in the crossover - study of the gluteal muscles
If you keep the body straight, you do not need to take your leg far away.

By tilting the case forward, you can adjust the amplitude of the swings. Accordingly, the lower you bend, the greater the amplitude of the movement of the leg. Accordingly, the gluteus muscle will stretch more and work more efficiently.

Do not forget to control the back - natural deflection in the lower back is allowed, but nothing more.Do not bend your back.

Abduction of the leg in the crossover - study of the gluteal muscles
The tilt of the body allows you to increase the amplitude of motion.

If you put a small stand under the supporting leg, for example, a pancake from the bar, you can make swings with a relatively straight leg, practically without bending it at the knee.

The extension of the thigh from the resting position on the arms and knees is as follows:

  • Fasten the end of the cable to the foot of the working foot using a cuff or any handle that is convenient for you .

  • With your face to the simulator support, lower yourself into a squat and go into a standing position on all fours with a straight back and focus on the palms and knees. You can stand on the floor with a towel or rug folded several times under the knee of your supporting leg, or use a horizontal bench. This is the starting position.
  • Extend the working leg and lift it with the heel up. Hold for a second, concentrating on the tension of the buttocks.

  • Return to starting position.
Abduction of the leg in the crossover - study of the gluteal muscles
Variation of exercise using a horizontal bench.

Inclusion of the exercise in the training process

Leaving the legs back should be performed at the end of the complex workout on the hips and buttocks. It is well suited for finishing gluteal muscles.

Weight choose small or medium.

You should be able to do 2-3 sets of 12-15 repetitions per leg.

Combine the swing of the legs back with exercises on the middle gluteal muscles to maximize the effect. In particular, the middle gluteus involves the abduction of the thigh to the side, which you can perform at the same time, which is called "without departing from the cash register."

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Abduction of the leg in the crossover - study of the gluteal muscles

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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