Leg abduction in crossover: technique for buttocks for girls

Useful tips

Ideal warm-ups for hip adduction include squats, lunges, and jumping rope. They help warm up the entire muscle tissue from the thigh to the calf muscles, and minimize the risk of injury when performing various exercises.

To prepare the ligaments, perform muscle stretches throughout the body for at least 10 minutes.

paying special attention to the muscles of the inner thigh

Taking a large load can damage ligaments and muscle tissue. You need to choose those weights that create sufficient resistance and at the same time have a small size. For the first three workouts, it is better to avoid using them. Before starting classes, consult a trainer about the optimal load for your level of training.

Start hip adduction slowly. swinging your leg slightly and then gradually picking up the pace. Do the same with the second leg. This way you will place a greater load on the working leg and protect the muscles from sprains.

If the gym where you work out does not have a crossover or for some reason it does not work, this is not a reason to refuse hip adduction exercises. There are many options for doing this exercise. In the simplest version, you can perform the same movements standing or sitting, without attaching a cable to your leg. Ask your trainer if there are any crossover-replacing exercise machines and how to use them.

The working leg should be abducted as far as possible so that the internal muscles are maximally activated and stretched.

You should exercise according to a specially designed training program. designed for your weight category, training level and desired result. It is better to draw it up together with specialists in this field, then the effectiveness of the exercises and training results will be much better, and the desired forms will be achieved faster.

The hip adduction in the crossover is designed to pump muscle tissue. If your goal is to burn inner thigh fat, then try a different workout program.

One of the most effective exercises for the buttocks: leg swings - 10 types

Gluteal swings, leg abductions in a crossover, pumps - all these are names for one exercise, treacherous, but very good.

Let's try to figure it out together from beginning to end.

So, swinging your legs is pure insulation . This exercise is performed by moving the hip joint.

The visual effect of the exercise is directly aimed at the top of the buttocks, making them visually rounder.

Swing your arms to the sides in a crossover

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Date of:

2018-09-11
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Articles are loading... Core muscles - middle deltoid

Additional - trapezoid

Difficulty: medium

For men: 10 - 15 repetitions. 2 - 3 approaches.

For women: Some crossover models will be too heavy.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Description of the exercise

These swings are similar to side swings with dumbbells, but with one difference. In swings with dumbbells, at the beginning of the swing the load on the deltoids is minimal, and at the end of the movement (in the upper phase) it is maximum. Here the load is the same along the entire length. It's not good or bad, it's just a different feeling of pressure. If you feel your muscles better with dumbbells, do it with dumbbells. If it's better in a crossover, do it in a crossover.

Main features

2. How high should you raise your arms? The age-old question. The higher you lift, the more the trapezoids are involved in the work. Therefore, lift to such a height that you do not feel the trapezius work excessively. This means that the height will be different for everyone. Some are below shoulder level, some are up to the shoulders, and some are a little higher.

3. At the end of the swing (at the top point), exhale. And when you lower your hands, inhale. That is, exhale at the end of the effort.

5. If the weight is light, then you can pause at the top point. But even without a pause, try not to jerk your hands and make the movement smoothly, as they say: with feeling, with sense, with alignment.

Similar exercises

• Swing dumbbells to the sides

The load is indicated on a 10-point scale (the total load is summed up)

Swing dumbbells to the side while lying down

The load is indicated on a 10-point scale (the total load is summed up)

Swing your arm to the side from the lower block

The load is indicated on a 10-point scale (the total load is summed up)

Swing your arms to the sides in the simulator

The load is indicated on a 10-point scale (the total load is summed up)

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Work of muscles and joints

When performing swings in a crossover, the athlete tries as best as possible to isolate the rear deltoids, but the load is still received by the middle bundle, which is responsible for abducting the arm to the side, and therefore actively participates in the initial phase of the exercise, and the trapezius muscle, which is connected in the final phase of the amplitude of movement.

The biceps and forearm work optionally, holding the handles of the machine. The latissimus dorsi muscle is activated when the swing technique is violated, so you should try to exclude it from the work. If you lower your elbows and thereby use your back muscles, the deltoids will receive almost no load, as a result of which the exercise will lose all meaning.

Crossover swings are an isolating exercise, which means that during its execution the entire load is accumulated in only one joint, in this case the shoulders. However, since the exercise is “pulling”, that is, the weight does not put pressure on the joint from above, but only stretches it, there is no need to talk about the risk of injury from the exercise.

On the other hand, the shoulder is the most mobile joint in the human body, so dislocating it is not a problem at all. In this regard, it is recommended to perform the exercise smoothly and under control, without jerking, in order to load only the muscles without risking injury to the shoulder girdle. It is best to warm up thoroughly before performing the exercise and perform 1-2 warm-up approaches with light weights.

The exercise is considered formative, since it is not aimed at gaining muscle mass, but at improving the shape of the muscles. Working even with heavy weights, you don't have to worry about getting extra volume in the hamstrings.

The main work during execution is performed by the gluteus maximus muscle. It is she who is responsible for shaping the relief of the buttocks area. Isolated training of this muscle will allow you to develop good shape, as well as visually separate your thighs from your buttocks.

Read more: How to pump up your arms at home - the best exercises and training program

In addition, the muscles of the back of the thigh play a large role in the exercise. They help to move the leg in a given trajectory.

Since in the exercise you will need to independently fix the position of your legs and body, many stabilizer muscles are included in the work.

What to give preference to leg abductions in a crossover or exercise machine

Analyzing the EMG activity in the abductors and adductors during various trainings, scientists came to the conclusion that leg abduction on a block engages the inner thigh better than other exercises. But, despite the high productivity of the training, this does not at all exclude the need to work in simulators for raising and lowering the legs.

The conclusion suggests itself is the following: if you need to reduce the volume of your hips and tighten your muscles, you need to act according to the plan given below.

First, reduce the level of subcutaneous tissue by 15-18% (for women). Secondly, include training in leg abduction in a crossover into the program, making it the first exercise, after which you continue training by performing abductions and abductions of the lower extremities in the simulator.

Video: Adduction and abduction of legs at the block

Incorporating exercise into the training process

Leg kicks should be performed at the end of a complex workout for the hips and buttocks. It is well suited for finishing off the gluteal muscles.

Choose light or medium weight. You should be able to do 2-3 sets on each leg for 12-15 repetitions.

Combine back kicks with glute medius exercises for maximum benefit. In particular, the gluteus medius involves lateral hip abduction, which you can do at the same time, which is called “without leaving the cash register.”

For those who strive to “finish off” the muscles of the buttocks during training, leg abduction in a crossover is an excellent exercise that should be included in the training plan. It is performed after squats or lunges. Try to do the exercise as efficiently as possible for greater effect. Due to the simplicity of the technique, beginners often do not fulfill the requirements and openly “cheat”, so the effect of the training is reduced.

Safety

Before training, you need to familiarize yourself with the general rules for maintaining safety in the gym. Always check in advance that the simulator is in good working order, that the necessary parts are available, and that the fastenings are secure. If you find any malfunction, tell the trainer about it; you should not try to fix professional equipment; if you do something wrong, it may cause it to break or be dangerous to your health.

It is equally important to prepare the muscles for the upcoming exercise. be sure to warm up and do a warm-up for all muscle groups

If you are performing hip adductions for the first time, then there is no need for additional weight, you do not need to overexert yourself and focus only on this exercise.

Top 8 best exercise machines for the buttocks and their technique

Almost all lower body exercises involve the gluteal muscles to some extent. However, if you want to concentrate the load on the desired muscle area, the following exercises for the buttocks on the machines will be the most effective.

Squats at Smith

Unlike free weight squats, the Smith machine allows you to stabilize your torso. This makes it possible to take more weight (thereby increasing the effectiveness of the workout), without involving stabilizer muscles in the work, and also to sit down as deeply as possible without losing balance. It is the deep squat that maximally loads the buttocks, which is why the Smith machine for the gluteal muscles is ideal.

Technique:

1. Place the barbell over your shoulders (just below the base of your neck) and remove the clamps. Feet are shoulder-width apart or slightly wider, toes slightly turned to the side.
2. Slowly squat as low as possible, do not lift your heel off the floor, and keep your back straight.
3. With a powerful movement (with emphasis on the heel), lift yourself up, leaving a minimal bend in the knee.

When working with heavy weights, it is important not to lock the knee, this will create increased stress on the joint.

Hack squats

An effective alternative to regular squats. A butt exercise on a machine will be more effective if your feet are placed correctly on the platform (for buttocks - shoulder width apart and above the center of the platform).

Technique:

1. Secure the weight on your shoulders and place your feet on the platform.
2. Slowly lower yourself down, doing as deep a squat as possible.
3. After a minimal pause, return to the starting position at a moderate pace.

Given that your feet are positioned closer to the top edge of the platform, it is important to avoid excessive knee flexion .

Hyperextension

There is a stereotype in fitness that hyperextension is an exercise for the back. However, this is one of the best exercises on buttock machines for women, if you perform it in the classic version (the back extensors are worked by extension with a shortened amplitude). It is important to do the exercise slowly, controlling every centimeter of movement.

Technique:

1. Lie down on the machine and lock your legs. Press the weight (pancake or dumbbell) to your chest.
2. Slowly bend down until a right angle is formed between your legs and body.
3. At the same pace, raise your body, returning to the starting position.

Lying leg curl

An excellent exercise for simultaneously working your glutes and hamstrings. To pump up your butt on the simulator, focusing the load on the gluteal muscles, do not bend your knee more than an angle of 90 degrees . Also, do not lower the weight at the bottom to maintain muscle tension.

Technique:

1. Lie down on the machine and place the roller on your ankle. Fix your hands on the handles or hold on tightly to the bench.
2. At a moderate pace, bend your legs to a 90-degree angle.
3. Extend your knees at the same pace.

Leg press

A universal exercise for the entire lower body that allows you to work any area. To turn it into a real glute trainer, you need to place your feet as close to the top edge of the platform as possible.

Technique:

1. Sit in the exercise machine, pressing tightly against the back. Squeeze the weight and remove the clamps.
2. Slowly lower the platform until a right angle is formed at the knee.
3. Push the platform out with a powerful movement, returning to the starting position.

It is important not to fully extend your knees at the top . If the mobility of the hip joint is insufficient, the range of motion may be reduced.

Leg raise in the simulator

A simple but effective exercise for the buttocks that replaces the usual back swings. Its only drawback is that there may not be such a simulator for pumping your butt in the gym, so you will have to look for an alternative.

Technique:

1. Stand in the machine, place one leg on the platform, the other under the roller (at ankle level). Hold the handles to secure the body.
2. Take your leg back as high as possible, with a minimum pause at the top point.

During the exercise, it is important to ensure that movement occurs only in the hip joint. The knee remains motionless.

Swing back at the bottom block

An incredibly effective and versatile exercise. It perfectly works the gluteal muscles, creating a “contour” between the hamstrings and butt, making the movement especially popular among women. In the gym it is performed in the lower crossover block with a loop handle (fixed at ankle level). You can use a rubber expander as a home exercise machine for your buttocks.

Technique:

1. Stand next to the machine and securely support your body with your hands. Place your foot in the looped handle.
2. Slowly move your leg back as far as possible.
3. After a minimal pause, return your leg to the starting position.

In this exercise, it is important to maintain the same tempo in both phases of the movement, and also to move half a step away from the machine in order to maintain tension on the cable even in the starting position.

Single leg press in the machine

An alternative to the regular bench press, which allows you to work your buttocks in a more focused manner.

Technique:

1. Sit in a chair with one foot on the floor (or lower platform). Place your other leg on the upper platform (in the upper center).
2. Slowly press the weight down with one leg and remove the clamps.
3. Bend your leg at the knee, lowering the platform down until a right angle is formed at the knee (a slight excess of the angle of inclination is allowed).

The peculiarity of the exercise is that when working with one leg, you can slightly turn your pelvis to the side. This will concentrate the load on the buttocks.

Nuances

The following recommendations should be followed:

The exercise is done very smoothly, without aggression in movements; Be sure to pay close attention to working your thigh muscles and keep your back straight; When doing the exercise, you should make sure that the upper body is completely motionless; Try to choose adequate weights, do not try to lift more than is realistically possible. The right choice in this case will help you carefully follow the technique and achieve better results; The cuff must be very firmly secured at the base of the shin; Movements must be strictly pendulum; When moving your leg, make sure that it is as straight as possible; Take a short pause at the point of tension, only then return the leg to its original position; You can move your leg to different distances; there are no general rules for this movement; There should be approximately three sets of fifteen repetitions.. https://www.youtube.com/embed/JBiCgmOagL8

Benefit

For slimming thighs and thighs

Do swings help you lose weight in your legs? Indirectly - yes, like absolutely any activity, including walking, making love and even picking your nose, if it helps you create a calorie deficit. Once again we say: “local fat burning does not exist!”

All we can do is spend more calories than we get from food and try to tone our muscles and improve blood circulation through exercise.

In order for fat to go away, you need not so much to exercise intensively as to maintain proper nutrition. Then the calorie deficit will be more significant, and accordingly you will see the result faster.

See for yourself how many calories are burned: in a minute of swinging your legs, only up to 20 kcal.

For pumping the butt and leg muscles

The exercise is aimed at working the gluteus maximus muscles. Additionally, the muscles of the back of the thigh are involved. In addition, the advantage is that the trajectory of your leg movement and the position of your body are not fixed, so in addition to the target muscles, stabilizer muscles work.

You can adjust the level of load on the gluteal muscles by changing the weight, changing the position of the body, bending/extending the working leg.

However, the formula for success only works if you do basic exercises. The base is the most beautiful girl at the party, and isolation is her scary friend! ( An article that explains xy from xy )

You need to clearly understand that this exercise is a “finishing” exercise. If there is nothing to achieve, then no amount of smacking your butt will help.

The main work on the rear is done not by leg swings, but by basic exercises: leg press , squats , lunges .

Yes, yes, crossover striking training is performed only after working out the basic program . Why?

A basic exercise will involve a lot of muscles, burn energy, give them a decent load, and an isolated exercise (leg abductions) will complete the work - targeting the difficult area of ​​the buttocks. In this case, of course, the most effective tandem is squat + leg swings .

Common Mistakes

Despite the simplicity and clarity of the exercise, many novice bodybuilders repeat the same mistakes:

1. Overestimation of capabilities - some beginners, contrary to the instructions of the coach, try to take professional loads on their unprepared body from the first training session. This can lead to health problems that will delay your next visit to the gym indefinitely.

Lack of preparation - before starting classes, it is necessary to warm up; the consequences of failure to comply with this point will lead to similar problems described in the previous paragraph.

Incorrect execution - some people prefer to perform the exercise in a way that is convenient for them, contrary to the generally accepted rules and recommendations of their trainer. A person will not be able to achieve any results with such training and will waste his time.

Ignoring safety rules - this mistake occurs among both beginners and professional athletes. A lot of sprains, tears, bruises and other troubles happen due to a negligent attitude to safety rules in the gym.

After watching the pistol exercise video

you will be able to learn the correct technique and precautions

In this article, we described everything about calf raises in a sitting machine: the correct technique, mistakes, tips, etc.

Incorrect fixation of ankle braces - such a mistake is rare, because of this, not only problems in the form of tears and sprains are possible, but also severe bruises and even fractures of the limbs. If the fastening strap is unfastened during the exercise, the force of the impact on the flooring increases and can lead to dire consequences.

Benefits of doing exercises for the buttocks

The hip abduction machine is an excellent exercise for correcting the shape of the buttocks. It is more often chosen by girls who are not interested in increasing the volume of their quadriceps, but want to give the roundness to the fifth point. Although men prefer to lift their lower torso with a barbell, an isolated leg raise exercise is performed to increase muscle density and stretching to promote hypertrophy when lifting heavy weights. The technique is often used instead of squats after knee injuries. Performed at the end of the program for a concentrated load on the gluteal muscles.

1. By doing crossover swings after basic exercises (lunges, squats, deadlifts), the gluteal muscles are worked more effectively.
2. The load on the muscles can be adjusted not only by adding or decreasing weight, but also by the position of the body in space.
3. When working the gluteal muscles on a crossover, the trajectory of movement is not fixed and stabilizer muscles (oblique abdominal muscles, spinal extensors, quadratus lumborum muscles) are included in the work.

Proper execution

We move one of the legs to a position parallel to the floor, first placing our hands on the floor. The training itself is an exercise of initial difficulty.

Let's look at the exercise step by step:

Step one

In the place chosen for the exercise, you need to lay a soft mat. Stand on your knees and spread your palms to shoulder level.

The starting position requires a straight back and a forward-looking gaze. This is how you will achieve correct execution and complete muscle development.

Step two

Inhale and exhale as you move your leg back. The leg bends at an angle of ninety degrees. The leg is brought to a horizontal position relative to the back.

To control the bend, keep your legs parallel to the floor. Having determined the peak point in the horizontal position of the leg, fixate for 1 or 2 seconds.

After this, the leg returns back to its original position. Perform a set number of reps with both legs, but do one full set of reps first, then the other.

Ways to do the exercise:

• use of elastic or contraction attributes for additional load
• platform push
• legs abducted on a machine in the gym
• additional weight on the bend of the knee joint in the tendon area.

Few people know, but the exercise has a number of interesting and important nuances for the result.

The following will help you do the maximum amount of exercise:

• ninety degree angle in the knee area
• slight hold at peak point
• peak contraction should be enhanced by additional muscle contraction
• the heel should be parallel to the floor
• the hip should move along the same path
• you should withstand the tension without putting your foot back on the floor
• Never bend your back while performing repetitions.
• don't try to use your body or cheat, add weight on the bend of your knee over time, but do it gradually and starting with a light weight

Step-by-step description of one repetition:

• As you exhale, move your leg back
• while inhaling, we return the leg back, but do not touch the floor with it

The first workout will require you to do about five sets of twenty-five reps. This is for each leg separately.

If the theoretical side is clear to you, move on to analyzing the physical side of the exercise.

Many people don’t know, but scientists at a foreign university conducted an experiment that revealed all the similarities between certain exercises.

If such an effect can be obtained at home and with a very large saving of time, then surely many will take this exercise into service. But do not forget that failure to comply with all the nuances only harms and deprives you of results.

The result may appear over time, but it will only be a small part of your potential.

You can come up with more interesting execution options yourself, but do not forget about the execution rules.

Common mistakes and recommendations for performing the exercise

Although crossover swings are an easy exercise, there are still mistakes that reduce the effect of the exercise.

List of common mistakes:

1. The back is rounded or arched. Often beginners do not fix the spine straight, because of this the load on the gluteal muscles is significantly reduced.
2. Excitement exercises in jerks. The exercise should be performed in the same rhythm, and adequate weight must be installed. Otherwise, the effect of swings in the crossover is significantly reduced.
3. During the exercise, the leg bends. With this technique, the load on the gluteal muscles is reduced and the exercise is easier to perform.
4. When performing swings, the leg should be raised to the end.
5. The cuffs are not fastened correctly. This leads to discomfort during the exercise.

During the crossover swing exercise, the gluteal muscles work the most. This is a great isolation exercise. Beginners will be able to independently understand its technique from the first approaches. The main rules: monitor the position of the body and do not lift heavy weights, keep your back straight, do at least twelve repetitions of five sets, watch your breathing and fasten the cuffs correctly. Perform crossover swings systematically (make a training plan).

Read more: About maintaining muscles after a steroid cycle. Reasons for weight regression, how to perform PCT

To get the most out of the exercise, carefully follow these recommendations:

• The weight should be such that it is slightly difficult for you to move your leg back, but not so much that you involve your core or other areas of your legs in the movement. That is, you must find a middle ground, otherwise the exercise will lose its effectiveness;
• Take your leg back as far and high as you can. The further you go, the better the muscle stretching will be, and as a result, the load that the muscles will receive;
• The movement should be performed slowly and under control, without jerking movements;
• Hold the handles or the machine itself well with your hands. The body should remain motionless and not engage during abduction of the leg. Ideally, movement should occur exclusively in the hip joint;
• It is better to keep your leg straight during the entire movement - this will increase the load on the buttocks and back of the thigh;
• Movement should be made exclusively in the forward-backward direction. Do not turn your hips outward when performing.

The good thing about the exercise is that it can be performed even with injuries to the knee joints, since here they are practically not involved in the work. If there are no injuries, then leg abductions on all fours, lying leg curls on a machine, glute bridges with a barbell, or front squats can be used as a replacement.

Leg abduction in a lying position muscles involved

• Adductor magnus
• Long adductor
• Short adductor
• Thin
• Comb

When performing squats parallel to the floor, in addition to pumping our legs, we also work our gluteal muscles. The position of the feet determines which part of the leg the load will be placed on. When placing your feet wider than your shoulders, the main load will be directed to the inner part of the thigh; when standing narrowly, the muscles of the outer thigh will swing.

Along with doing squats, your buttocks will also increase in size.

This should not be alarmed; the development of these muscles is also important, as is the development of the back, hips and other parts of the body. Against the background of well-developed general muscles, undeveloped buttocks will create an absurd picture.

The buttocks may also appear significantly larger than they actually are if you have underdeveloped, flat hamstrings. In this case, it is important to include work on the hamstrings in your training in order to maintain the necessary proportion between the buttocks and legs. The hamstrings can be well developed by performing straight-legged deadlifts and squats with approximately the same weights.

It must be said that squats use almost every muscle group in the body. Do not forget that the development of the muscles of the legs, back and pelvis is the basis for muscle growth throughout the body. By devoting a lot of time and effort to squats, you start the process of pumping up all the muscles of the body. More squats equals more potential. Strong lower body muscles are the first step in creating toned arms and shoulders.

Training your legs with calf raises helps build your calves. When performing an exercise on one leg, your body weight acts as a weight; for additional load, you can also take a dumbbell in the hand opposite the leg that is being loaded. The position is changed when the maximum pain in the calf is reached.

The jump rope is a great example of how to pump up your legs without using complex exercise equipment. You can start with 20-30 jumps, increasing the number of repetitions every day, and then the tempo of the exercise. Jumping rope also helps improve lower limb endurance. Another great example of how to tone your legs at home is lunges.

When performing it, it is important to monitor the position of the knee: it should not go forward of the foot. Do not discount squats with dumbbells - they are a good alternative for those who want to exercise at home

What muscles are involved?

Muscles receiving load in crossover swings from the lower block:

Back : main - gluteus maximus, hamstring muscles, stabilizer muscles - spinal extensors, obliques, gluteus minimus/medius, quadratus lumborum, rectus abdominis ( "Abs": myth or reality? ).

Forward : front surface of the thigh (quads).

To the side : what muscles work - gluteus medius, stabilizers, inner thigh (adductor).

You will learn about the advantages of performing exercises with one leg and their effect on the gluteal muscles from the article “ Romanian deadlift on one leg with a barbell or dumbbells: developing the buttocks

Technique for performing leg curls while lying down in a machine

Lie down on a bench and take a comfortable starting position. Firmly grasp the handles, keeping your body firmly pressed against the bench. The feet are parallel to each other.

As you exhale, bend your legs with effort, achieving a light touch of the roller to your buttocks. Hold the peak contraction for a second. Then, while inhaling, gently return the roller to the lowest point, resisting the gravity of the weight. This negative phase is very important because... It is during this that muscle fibers receive the greatest number of microtraumas (about the principles of muscle growth).

At the bottom point, do not straighten your legs completely, do not drop the weight. Firstly, you will thereby give your muscles unnecessary rest (our task, on the contrary, is to complicate their work), and secondly, you will expose your ligaments to dangerous stress (especially when heavy weight is used) at the time of a new repetition.

You can often come across this mistake - separation of the pelvis at the moment of bending the legs. The weight is too heavy, the hamstrings cannot cope alone, and you involve the gluteal muscles in the work. There is little sense in doing this, because the target load on the back of the thigh is reduced. Use reasonable weights that will allow you to perform leg curls with perfect form.

Conclusion

Developing the back of the thigh will allow you to create the correct proportions of the legs, increase the strength functionality of the entire muscle mass of the lower body, and also protect you from injuries, especially in cases where the front of the thigh is noticeably ahead of the back in development.

And for this task, there are two of the most effective exercises for the hamstrings - the deadlift and the lying leg curl.

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How to fit it into a workout?

Pulling the legs back should be performed at the end of the workout on the hips and buttocks , in other words, the leg butt. It is well suited for finishing off the gluteal muscles.

Let us remind you: swinging your legs will not make your buttocks firm and will not remove cellulite .

Choose light or medium weight , there is no need to be a hero here. It is important to feel the movement and do it as efficiently and thoughtfully as possible.

Breathing technique : exhale - with effort, moving the legs back; inhale - when placing your foot.

This exercise, like isolation in general, is a high-repetition exercise ; there will be no benefit from a large weight and a small number of repetitions, because punching and finishing a certain, previously significantly tired muscle is important.

Number of approaches 3-5 , repetitions 15-20 , concentration 100% .

In isolation, you can twist and work within the amplitude, shorten and pump the muscles. Read more about these techniques in the article “Full and partial amplitude. Work within the amplitude. Pumping"

Hip extension in the leg abduction machine

The machine leg kickback or hip extension is a great exercise for working the glutes without engaging the quads.

It is more often performed by girls, since most ladies are not interested in increasing the volume of their legs.

Men, on the other hand, usually work their lower body with basic exercises, but can use leg abductions or machine swings to improve the quality of their muscles.

Working muscles

As already mentioned, moving the leg back maximizes the impact on the buttocks, while removing the stress from the quadriceps.

• The gluteus maximus muscles are targeted, and the hamstrings are additionally included.
• Some exercise machines allow you to fix the position of your body by resting your stomach and chest on a special shelf. With this option, the load is maximally isolated. If you simply hold onto a support, standing on one leg, and swing with the other leg, the stabilizer muscles come into play.
• The working leg in the simulator follows a clearly defined trajectory. Some people like it, but for others, on the contrary, it may cause inconvenience.

The target muscles are the gluteus maximus.

Exercise technique

Pulling your leg back can be done in a crossover - in this case, you pull the cable of the lower block with your foot, and place your hands on the support. But, hip extension in a crossover is described in a separate article, so here we will look at the mechanics of performing the exercise on other machines.

There are machines where you rest the back of your shin against a special roller and move your leg back, overcoming resistance. There are also machines where you push a platform or roller directly with your foot. The target muscle groups in both cases are the same, it’s just that the emphasis of the load shifts.

The position of the body during abduction may also differ. Starting from a completely vertical position and ending with a position lying on your stomach or resting on your elbows. The amplitude of movement in the hip joint depends on the tilt of the body. The closer the body position is to the horizontal, the greater this amplitude (the swings of the legs are wider) and, accordingly, the exercise is more effective.

Hip extension is done as follows:

• Take your starting position. Stand on your supporting leg, fixing your body and arms in the desired position. Depending on the machine, you will either stand upright, holding the supports with your hands, or lie on your stomach on a special shelf. There remains a natural arch in the lower back (there is no need to arch your back too much). Bend your working leg slightly at the knee joint.
• Next, you need to move your working leg back solely through the force of the gluteal muscles. This is a very important point to focus on.
• If you push the slab back, press it with your heel without lifting your toes. If you push the roller with the back of your shin, contract your foot, meaning your foot moves backward with your heel.
• The leg remains slightly bent at the knee, only at the final point can you straighten it to take the weight even further.
• Hold at the top for 1-2 seconds and return to the starting position.

Also, backward leg swings can be performed without special equipment. In particular, you can stand with your supporting knee on a horizontal bench (it is available in any gym), placing your hands in front of you. The working leg should be lowered from the bench and bent at the knee to a comfortable position. The technique of performing the exercise remains the same. To increase the load, you can use weights.

An option for performing abductions on a bench is emphasis on the arms and knee.

Top best exercises in the crossover simulator

To make training more effective, athletes prefer to include different techniques in their programs. After performing strength practices, to consolidate the results, perform isolating exercises in a crossover. Bringing the arms together through the upper blocks affects the deltoids, triceps, and pectoral area and models their shapes.

• The advantages of working on a crossover from the middle and lower blocks are the ability to stretch the muscles and thoroughly pump the chest.
• The load on the muscles is distributed depending on the position of the torso.
• In the lying position, the deep muscles work more;
• the pull of the block in the standing crossover is designed to draw relief contours.
• When bringing your arms together when working with the upper block, the emphasis is not on the number of repetitions, but on the correct technique.

A set of exercises for the pectoral muscles

The lower block row allows you to autonomously work the round pectoralis muscle. If we pump the chest with the upper block in the crossover, the emphasis is on the center and lower zone.

1. To stabilize the body, we move one limb forward.
2. With bent hands, we grasp the handle with palms down.
3. At the moment of holding your breath, bring your hands together closer to the collarbone. After touching our hands, we freeze and strain our chest muscles to the limit.
4. We weaken the strength of the hands and return to IP.

Bringing the hands together in a crossover through the lower blocks emphasizes the load on the upper part of the body. After intensive training, the relief is clearly visible.

1. IP - similar to the previous one.
2. We hold the pendants with our palms facing up.
3. We bring them together in the solar plexus area, then return them to the IP.

The better the isolation of a muscle, the more it is loaded.

Crossovers with one hand on the chest increase the peak contraction of the large muscle by an order of magnitude.

1. We stand in the center of the frame, point the left handle to the shoulders, the right handle to the side.
2. We lower our right hand down along a spherical trajectory.
3. We repeat similarly for the other side.

We perform the crossover in different ways. We install a bench in the center, lie down, press our shoulders and lower back to the surface, spread our arms to the sides according to the “butterfly” principle with dumbbells. Watch the basic technique and modifications of exercises for the pectoral muscles in the crossover simulator in video format:

Pulley row for modeling arms and shoulders

To draw the contours of the lateral and medial heads, we master the triceps exercise.

1. We grasp the handles of the upper block with our palms facing down.
2. We pull the cable towards us, press our elbows to the body, and as we exhale, release it upward.

Biceps crossover standing

We perform biceps presses from the upper block.

1. We stand straight, keep our feet on the same line. The body remains motionless throughout the work.
2. Taking a deep breath, pull the cable towards the deltoids.
3. We bend our arms on the biceps in a crossover until they stop.
4. When the fingers are ready to touch the shoulders, we pause and contract the heads of the biceps muscle as much as possible.
5. As you exhale, we return to IP.

The rear deltoids recover quickly, so we perform the biceps exercise every other day.

Pullover for shoulders

Reduction of the arms through the upper blocks is an isolated technique for developing the latissimus muscles. The pectoralis, teres, and rhomboid muscles are involved in the process.

1. We cling to the handle above our head with a direct grip.
2. To lift the load, move the upper part of the body forward slightly.
3. Controlling the sensations in the muscles, straighten your back and with a powerful movement pull the cable towards your hips. We take a 2-second pause, loosen our grip, and repeat the algorithm of movements in reverse order.

Crossover rear delt exercise

1. Set the weight. We stand facing the simulator.
2. To stabilize the body, we move one leg forward and bend the other slightly.
3. We cross our arms: with our left hand we cling to the right handle; with the right hand - behind the left loop, direct the cable to the chest.

Bent-over block rows in a crossover from a lower block duplicate the principle of working with dumbbells. We tilt the body forward, bend the lower back, bend the knee joints, and pull the cable in different directions.

Shoulder technique on overhead blocks

Crossovers on blocks for the development of the shoulder girdle are performed after the main block. This exercise pumps up the back, rear deltoid, trapezius and rhomboid muscles.

1. Hands with elbows pointing up;
2. in motion, crosses in front of itself;
3. then we move it back as far as possible.

The main load falls on the shoulder blades.

Crossover exercise for women

Swing your legs

The exercise is designed to work the gluteus maximus and biceps femoris:

1. We stand facing the machine and insert our leg into the cuff.
2. We straighten the body, fix it in a static position, and hold the support with our hands.
3. We bend the working leg slightly, move it back, and after a second pause we bring it to the supporting foot. To make swings with a straight limb, we stand on the barbell disc.

Modification: make the buttock exercise more difficult by bending forward. The deeper the deflection in the pelvic region, the greater the amplitude of the swing.

Taking the leg to the side

Leg exercises in a crossover with the limbs raised to the sides and back are performed at the end of the program to work the buttocks.

Principle:

1. We turn sideways towards the structure.
2. We place the supporting leg on the platform, insert the second leg into the cuff of the cable of the lower block.
3. Holding the handles, we move away from the simulator until the cable is tensioned. With a focused movement of the gluteal muscles, we move the limb to the side.

Crossover squats with a lower block

The peak load falls on the buttocks and quadriceps.

1. We take a pose as for classic squats.
2. We cling to the straight handle with our hands.
3. We lower our pelvis and immediately rise up.

Modification:

1. with a cuff on the leg, we squat, lower ourselves onto 4 limbs.
2. We pull the working leg up with the heel and lower it after a pause.

We perform block rows for all muscles on average 12-20 times in 4 approaches.

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Source: bodybuilding-and-fitness.ru
Swinging legs to the side in a crossover
Swinging (abduction) with legs to the side in a crossover is an isolated exercise in which the emphasis is on the work of the gluteus medius muscle. This exercise is very similar to the movement of a pendulum. Make sure that you do not do everything by inertia, as you will waste your time and get minimal results.

Initial position

Approach the crossover and turn your right side towards it, attach the straps to your left leg. With your right hand, grasp the machine or the handle of the machine. The supporting leg, that is, the right one, should be slightly bent at the knee. The lower back is arched, the stomach is pulled in, the head is looking straight. Move your left leg forward, leg straight.

Technique for swinging legs to the side in a crossover

Take a breath. Move your leg as far as possible to the side and hold for a short period of time, then smoothly return to the starting position. The working leg must be placed behind the supporting leg to increase the amplitude and greater muscle contraction. Exhale with effort, inhale as you lower your leg.

Adviсe

• Set the weight to 10-15 reps.
• You can perform this exercise either standing or sitting on your buttocks.
• Watch how you lower your leg, this also works the muscles well.

Errors

• The most common mistake is performing the exercise by inertia.

Ezon Source: strong-life.ru

This is interesting: Hammer press: a formative exercise for training the lower and outer chest, technique and notes

Classic version

Working the hamstrings in a crossover is essentially a bending exercise performed using a lower weight. The lower the inclination of the bench, the more effectively the muscles are worked and the stronger the load becomes. This is an isolation exercise for a specific muscle group. It can be performed by both experienced bodybuilders and beginner athletes.

On the crossover, the required weight is set and the condition of the holder belt, which clings to the ankle, is checked. The straight leg must be pulled back and raised as high as possible, while overcoming the weight of the blocks. In the process, the muscles of the entire surface of the leg are involved, even some load will fall on the oblique abdominal groups.

The peculiarity of the execution is a slow pace and a large number of repetitions, because the efficiency and speed of muscle pumping depends on the static tension. After a sufficient number of repetitions on one leg, you need to perform a load on the other. If you want to give a load for the quadriceps of the thighs, we advise you to take the exercise technique from this article: https://www.syl.ru/article/321661/uprajneniya-dlya-kvadritsepsov-beder-u-devushek-osobennosti-i-rekomendatsii.

Leg abduction on all fours with emphasis on hands

The exercise has gained popularity due to the large amplitude of hip stretching. The larger it is, the more actively the muscles contract at the moment of climax. Leg abduction with emphasis on the arms in a crossover is easy to master even for beginners.

1. Pull up a bench or stand on a mat.
2. Secure the loop around your foot or ankle.
3. Standing in front of the machine, kneel down and take the appropriate position.
4. Extend your cuffed leg and lift your heel up. Squeeze your gluteal muscles and pause for a couple of seconds.
5. Return to the starting position.

Work exclusively with the gluteus medius and maximus muscles. When shifting the load, first adjust your posture, then monitor the trajectory of movement.

Recommendations for introducing crossover leg swings into training

• Back swings are an additional exercise in the leg training complex, so they should be performed after basic exercises such as squats, leg presses, lunges and similar multi-joint exercises. Read more about leg training for girls in the gym →
• The average number of repetitions varies from 15 to 20 repetitions. A large number of repetitions allows you to work with light weight, but with high quality. The large weight of the load will not allow you to move your leg with precise technique and without jerking. Therefore, you should perceive swings as a finishing exercise for the buttocks.
• Number of approaches: 3-4 per workout.