The abductors represent muscles of the human body that have the purpose of abducting a certain extremity from the body. We commonly use the term abductors for the abducting muscles of the leg. To be more specific this muscle group abducts the thigh via the hip joint.
Muscle group: The back muscles, the leg muscles, the butt muscles, complex exercises
Trained muscle: Lower back muscles, thigh front, adductors, butt muscles
Focused muscle: Lower back muscles
Fitness level: Advanced, experienced
Type of training: Free weight exercises
Deadlifts represent one of the basic exercises within the weight training area, together with squats, bench press, and pull-ups. It is an effective exercise for the muscles of the lower back (lumbar region). At the same time it is a complex workout that additionally trains the upper part of the trapezius as well as the muscles of the buttocks, the front of the thigh, and the adductors.
Deadlifts should not be practised by beginners. It not just represents an effective exercise for the mentioned muscle groups. Its motion sequence also is very similar to a back-friendly behavior in our daily life. The deadlift teaches us to lift properly. Especially the variation with dumbbell gets very close to this clean movement. The basic version of the exercise is practised with barbell.
The deadlift starts in shoulder-wide or slightly wider standing position. Get as close to the barbell as possible with your shanks touching the bar. Your toes point straight to the front or slightly toward the side. Grab the bar with extended arms. For heavy weights it is reasonable to use a mixed grip. Performing deadlifts with barbell, always choose your grip to have your arms on the outsides of your knees. A wider stand requires a wider grip as well.
From this position lower your buttocks and keep your trunk upright. Look straight to the front or slightly upward. Tense your trunk muscles and especially your back and pull the weight upward with the power of your legs. Keep your back straight (slight hollow back) and the barbell close to your body (still touching the legs). Above of your knees the bar will slide up on the thighs. At the end of the motion we stand upright. Pull your shoulders slightly to the back.
Deadlifts
Deadlifts with dumbbell require the same body posture and motion sequence. The dumbbell stands on one side between our feet. The only difference to the deadlift with barbell is that we now have our arms between our feet. So we now choose a wider stand.
There also exists a variation of the deadlift that keeps the legs extended during the exercise. Please be careful! Here, the lower back will be strained significantly. It is not recommended to perform this version.
Antagonist: Abdominal muscles
Stretching: Lower back stretches
Muscle group: The leg muscles, the butt muscles, the back muscles, complex exercises
Trained muscle: Thigh backside, butt muscles, lower back muscles
Fitness level: Beginner, advanced, experienced
Type of training: Machine exercises
Leg curl is a popular exercise for the backside of the thigh. Many variations also work out the lower back and the butt very intensely. We can train in lying, kneeling, sitting, and standing position on machines or just with our own body weight. This article will explain the leg curl versions on the machine. To learn about the free variations without machine please read the article back leg lifts.
Lying leg curls shouldn’t necessarily be practised by complete beginners. We start in prone position. The knees are slightly below the cushion of the machine. Adjust the machine to have the cushion for the resistance as far back toward the heels as possible. Working out with stretched knee joints is uncomfortable. If possible, choose an adjustment that allows you to start with slightly bent knees.
From that position lift your thighs from the cushion and start to bend and stretch your knees against the resistance. Please never stretch you knees maximally. To intensify the exercise keep your thighs raised maximally and your knees slightly bend. Performing small impulses from that position makes the training even more intense.
Leg curls can also be performed one-legged. Here, we move to one side of the cushion and place one leg on the side (lunge position). This erects the pelvis what keeps us from developing a hollow back. Especially the workout with lifted thighs makes the lying leg curl extremely intense for the thigh backside, the butt, and the lower back. But please be careful with your lower back. It could be helpful to strengthen the muscles of the lower back in several sessions with easier exercises before moving to this exercise. Otherwise leave the thighs on the cushion.
Leg curl lying
Sitting leg curls can be performed by all training levels. Adjust the leg curl machine to have the back rest sit tightly on your back. If there is a fixation cushion for your upper thighs you should use it to fixate your legs from above. Your knees should be in one line with the rotation axis of the machine. We start the movement with slightly bent knee joints. Tense the abdominal muscles and bend your knees maximally in a controlled movement. Bring your legs back up again smoothly but don’t stretch your knees maximally. This leg curl version can also be practised one-legged.
Leg curl seated
The standing leg curl can be performed by advanced and experienced sportsmen and -women. Work out on the cable machine at the gym using a foot loop around the ankle joint. Stand straight on the machine holding on to the handles to stabilize your body. The training leg pulls backward in a slightly bent knee position. This version focuses on the muscles of the lower back and the butt and is less effective for the thigh backside. The activation of the backside of the thigh should increase the more you bend your knee. This could get a little tricky since we work out completely free without any leg fixation. When you work out standing leg curls it is important to avoid a hollow back. Tense your abs and keep the pelvis erected.
Leg curl standing
There also exists a machine especially for the standing leg curl what provides cushions for the training leg to achieve more stability.
Antagonist: Thigh front, abdominal muscles
Stretching: Back thigh stretches, glute stretches, lower back stretches
Muscle group: The butt muscles, the back muscles
Trained muscle: Butt muscles, lower back muscles
Focused muscle: Butt muscles
Fitness level: Advanced, experienced
Type of training: Machine exercises
Butt exercises are very popular and we can find quite a large variation of different workouts. The buttocks with its three parts (gluteus maximus, medius, and minimus) is the biggest leg abductor so all abductor exercises also represent a training for the buttock. This article puts the focus on the gluteus workout on the machine. But you can find a variety of all exercises for the bum under the following link: Butt exercises
For butt exercises on the machine we can choose between the hip pendulum, cable machine, gluteus machine, leg curl machine, and leg press machine. The workout with the leg curl machine will be explained in the article back leg lifts and the training on the leg press machine is explained in the article leg press. The other three exercises will be described below.
Butt exercises on the hip pendulum can get quite intense. Adjust the machine to have your hip joint in one line with the rotating axis of the pendulum. The cushion of the pendulum should sit right above the knee joint. Keep your body straight and support this position with both arms in tight grip on the handle bar. The abdominal muscles are tensed.
The training leg now conducts the pendulum to the back into an overextension. Bring the leg back up to complete one repetition. The exercise becomes highly intense if we work out in small impulses in the area of highest muscle tension (leg in overextension). Please actively stabilize your body during the entire exercise. Note, that solely the training leg performs the movement. Your trunk remains steady all the time. Avoid a hollow back.
Butt exercises on the hip pendulum
For butt exercises on the cable machine we begin in standing position in front of the machine. Fixate the cable on your ankle using a foot cuff. Hold on with both arms to the machine actively stabilizing your body. Keep the abdominal muscles tensed. The standing leg is bent slightly. The training leg conducts backward into the overextension. Intensify the workout with small impulses in the area of highest muscle tension (leg in overextension). Keep your body straight during the entire exercise. Again, solely the training leg performs the movement.
Butt exercises on the cable and gluteus machine
There are different types of gluteus machines to practise butt exercises. Investigations performed by Buskies W., Boeckh-Behrens W. (2009) showed that such machines mostly do not fulfil all muscle function optimally what decreases the effectiveness.
Adjust the machine to have the rotating axis in one line with the hip joint. Place your upper body and arms onto the provided cushions. Your arms grab the handles. Some machines also provide a cushion for the knee of the standing leg. From that position the training leg presses the resistance as far back up as possible. Bring back the training leg to the starting position to complete one repetition.
We have quite a large range of butt exercises we can perform. Many of them are very effective and intense. But sometimes it also happens that machines are being developed that do not ensure an optimal workout. Here, we can try to focus more and more on the trained muscle during the workout and feel whether an exercise stresses the intended parts or not.
Antagonist: Thigh front
Stretching: Glute stretches
Muscle group: The leg muscles, the butt muscles
Trained muscle: Abductors, butt muscles
Focused muscle: Abductors
Fitness level: Beginner, advanced, experienced
Type of training: Machine exercises
Abductor exercises on the machine are very intense. We can choose between the workout on the abductor machine, the hip pendulum, and the cable machine. All versions represent an effective training. The version on the cable machine is explained in the article abductor side leg raises. The other two exercises will be described below.
Abductor exercises on the hip pendulum are recommended for advanced and experienced athletes. We adjust the machine to have the hip joint in line with the rotating axis of the pendulum. The cushion of the pendulum should sit right above the knee of the training leg. It is recommended to bend the training leg. The standing leg bends slightly. From that position the training leg abducts maximally in a controlled movement. Bring the leg back down to complete one repetition. Keep the abdominal muscles tensed during the entire set.
Small impulses in the area of highest muscle tension (leg abducted maximally) intensify this abductor exercise significantly. The exercise trains the abductors of both legs to the same time. The standing leg has to perform a lot of stabilization work what is very intense.
Abductor exercises on the hip pendulum
Abductor exercises on the abductor machine can be performed by all training levels. We begin with closed legs. Sit in the machine with bent hip joints and tensed abdominal muscles. In a controlled movement we abduct both legs maximally. Close your legs again in a controlled movement to complete one repetition. The workout can be intensified with small impulses in the area of highest muscle tension (opened legs).
Abductor exercises on the abductor machine
Antagonist: Adductors
Stretching: Glute stretches
Muscle group: The abdominal muscles, the leg muscles, the butt muscles, complex exercises
Trained muscle: All parts of the abdominal muscles, Adductors, Abductors, butt muscles
Focused muscle: Oblique abdominals
Fitness level: Advanced, experienced
Type of training: Own body weight exercises
Side leg raises are a very intense and effective exercise for the oblique abdominal muscles that combines the lying versions of the abductor side leg raises and the adductor side leg raises. In accordance, significant training effects can also be achieved for the abductors and adductors of the leg. In its basic version the exercise also represents a variation of the side raises.
Side leg raises are performed in lying position. We get in lateral position with our hips and knees stretched. Feel free to have your arms support on the ground. Tense the abdominal muscles and stabilize the rest of your body. Raise your legs from the ground and remain in that position (isometric execution). Please avoid press breathing (exhalation against closed airways) at any time.
Side leg raises variations
The isometric version of the side leg raises already is quite intense. You can increase the intensity by performing small upward impulses with your legs (end contraction). It is also possible to work out dynamically. You could bend and stretch your legs alternately or open and close your legs like scissors. The dynamic versions are less intense than the isometric ones.
Side leg raises with bent knees
Antagonist: Lower back muscles
Stretching: Abdominal stretches
Muscle group: The leg muscles, the butt muscles, the back muscles, complex exercises
Trained muscle: Thigh backside, butt muscles, lower back muscles
Fitness level: Beginner, advanced, experienced
Type of training: Own body weight exercises
Stiff man represents an effective workout for the entire backside of the body. Especially the back thigh, the buttocks, and the lower back will be trained with this exercise.
Performing the stiff man we begin in supine position lying on the floor. Our legs are stretched and closed. We bring the arms to the side pulling them onto the body. We now tense the entire body to become completely stiff. Now smoothly lift up the pelvis from the ground. A few centimetres are enough. Your feet and shoulders press into the floor. You could also practise the stiff man with your feet elevated on a bench, chair, etc. or have a training partner lift you up holding on to your ankles.
The exercise becomes easier in prone position. Bring your arms stretched above your head with the hands on top of each other. Lift your arms from the ground tensing the abdominals and the buttocks. To intensify this variation you could either press with your hands against an insurmountable barrier from below (like the wall bars, a heater, etc.) or have a partner holding on to your hands from above. This variation also involves the muscles of the middle back.
A quite familiar exercise of the stiff man in supine position are the glute bridges.
Antagonist: Rectus abdominis, thigh front
Stretching: Lower back stretches, glute stretches, back thigh stretches
Stiff man
How to get a firm butt is quite a complex process and doesn’t usually work fast. There are many factors that determine your way of sculpting your bum.
Glute stretches: The buttock (gluteus) with its three parts is the biggest abductor. The abductors can be stretched quite easily with just one exercise – the glute stretches.
Muscle group: The leg muscles, the butt muscles, the back muscles, complex exercises
Trained muscle: Thigh backside, butt muscles, lower back muscles
Fitness level: Beginner, advanced, experienced
Type of training: Own body weight exercises
Glute bridges are a very effective exercise for the muscles of the backside of the upper thigh, the butt, and the lower back.
Glute bridges most effectively are being performed one-legged. We start in supine position with one leg pulled towards our chest to the maximum to erect our pelvis. Bend the other leg with the heel digging into the floor. The tiptoes pull up and your hands are crossed under your head. Now increase your heel pressure against the floor lifting and lowering your butt. During one set of repetitions your butt doesn’t touch the ground.
Glute bridges become easier by exercising with both legs on the floor. Further lower the intensity by working out on the foot soles instead of the heels. The exercise becomes more intense by working out with larger knee angles and adding more tension by pulling your heel actively towards the butt. Remaining in the area with highest muscle tension (pelvis lifted to the maximum) further intensifies the exercise. In this position also pull the lifted leg maximally to your chest. Glute bridges could also be practised with your legs in an elevated position, like on a bench or similar.
To prevent muscle cramps it is recommended to perform a few repetitions of an easy version of the glute bridges before working out intensely.
A quite familiar exercise of the glute bridges represents the stiff man.
Antagonist: Rectus abdominis, thigh front
Stretching: Lower back stretches, glute stretches, back thigh stretches
Glute bridges
Glute bridges variations
