Leaving the legs in the simulator to the side - exercise

Leaving the legs to the side in the pendulum simulator or in the crossover on the lower block is an excellent exercise for working out the middle gluteal muscles. In ordinary life, these muscles are involved in the work indirectly, however, they give a round, attractive shape to the upper part of the buttocks.

Working muscles

As already mentioned, the lateral leads load the middle gluteus muscle. It forms the upper part of the buttocks at the back side, and the lower part goes under the large buttock. Additionally, the abduction of the leg to the side involves a tensor of the wide fascia.

Leaving the legs in the simulator to the side - exercise

Side leads are not a powerful strength exercise. The middle gluteus muscle is small in size, so its training does not give a pronounced increase in muscle mass. If necessary, add volume to the buttocks, exercise should be, first of all, the gluteus maximus muscle. Energy costs when performing lateral leads are also small, which should be considered when training for fat burning.

Exercise is suitable for giving the gluteal region an optimal shape, so to speak, for “polishing” this zone.

The complex development of the large and medium muscles gives the lower body a tightened rounded shape, which is an important argument for girls.

Leaving the legs in the simulator to the side - exercise
The main load falls on the middle gluteal muscles.

In general, the exercise is recommended for beginners and intermediate athletes. Professional athletes can use it for a better study of musculature or eliminate asymmetry.

As such contraindications, the lateral leads do not have.

They do not imply lifting large weights and can be performed by people with any level of training.

Correct technique

It is important to follow the correct technique for lateral leg abduction. Otherwise, you do not load the target muscles in the right way and only lose time in training. This question is especially relevant if the leads are performed not in the simulator, but on the block, because in this case the trajectory of the limb is not fixed.

Leaving the legs in the simulator to the side - exercise
Execution in the simulator.

The correct execution of the exercise is as follows:

  • When performing the exercise in the "pendulum" simulator, stand facing it and rest your hip against the roller. Lock the case in an upright position, holding the special handles with your hands. If you are doing leads in the crossover on the lower block, stand on the support with the opposite side and fasten the cable cuff to the ankle of the working leg.
  • On the exhale, take the working leg to the side to the highest possible level. Hold at the top for 1-2 seconds.

  • As you exhale, lower your leg. At the bottom point of the exercise, you can slightly move the working leg behind the supporting leg. This is done to better stretch the working muscle and increase the amplitude of motion.
  • Perform the specified number of repetitions on one side, turn around and repeat on the other leg.

Do not use the force of inertia when doing the exercise.

Hip abduction should be controlled and conscious.

Leaving the legs in the simulator to the side - exercise
Execution in the crossover.

Typical errors

The case should not be tilted from a vertical position. Often, beginners lean to the side opposite to the swings in order to raise the leg higher. With this embodiment, the abduction of the leg becomes ineffective, since the amplitude of the movement due to the middle gluteal muscle is reduced.

The leg should be straightened throughout the exercise and the foot forward. If you expand the foot outward, the quadriceps will take the load, if inward - the gluteus maximus muscle and thigh biceps. Therefore, the working leg moves strictly in a vertical plane and exclusively sideways in the direction of movement.

Inclusion in the training program

Lateral leads are recommended to be performed at the end of the training of the legs and buttocks, when the muscles are already tired of the basic exercises and they only need to be “finished off”. In other words, the exercise is not used as the main one, but as an additional one, it goes perfectly.

The leg abduction on the pendulum simulator or on the block is performed with low or medium weight (1-2 tiles). You should perform 10-15 repetitions on each side in 2-3 sets. The emphasis is on the technical performance of movements.

When the exercise is performed correctly, the upper side surface of the buttocks should significantly burn, despite the use of light weight.



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