Be More Hip – Working Your Hip Adductors

side lunge

So my friend Beccie made a post saying that she hates this exercise machine (aka the hip adductor machine aka the reason women don’t want to join a coed gym):

Are you in the gym or at the gyno?

It works the muscles in your inner thighs (hip adductors.) For those of you who have gym memberships and use this machine…it’s aight. Exercise machines are useful if you’re injured or otherwise physically compromised, isolating a muscle, or feeling lazy (I’m def. guilty of this). But if you’re an able-bodied adult with no injuries I would encourage you to use free weights for the bulk of your workout.

A quick lesson on why free weights usually trump machines:

Machines move on a fixed track. Because of this, they isolate your muscle (which has pros and cons) and can put you in an unnatural position. With free weights, it’s all you. So when you use free weights, you recruit more muscles and work harder to stabilize your body. Free weights also require more balance and coordination. Because of this, the strength you develop is more functional.

The next time you get the urge to use the hip adductor machine, try doing a side lunge instead. If you’re a beginner, start off by just using your body weight.

Here’s a video explaining how to do it.

I also included a photo break down:

Start like this. If you’re new to working out, skip the dumbbells.

side lunge

Take a wide step out with the right leg.

side lunge

Now bend your right knee, making sure to stick your butt back so your knee is more or less aligned with your ankle.

side lunge

It’s crucial to keep your back straight. Please be conscious of this when performing this exercise. You do not want to round your back. If you’re not flexible enough to reach your toes, that’s fine. Just go as low as you can.

side lunge

When you’re done, push yourself back up to the starting position by driving through your right heel. Repeat with your left leg.

And on a final note, please keep in mind that doing these exercises will not burn the fat off your inner thigh (but it will help you with the ability to crack a walnut between your knees). No exercise can get rid of fat in a specific area because you can’t spot reduce. Side lunges will help to build the muscle, but if you want to reduce the amount of fat in the area you need to lose fat overall by being in a caloric deficit.

With that said, get to lunging!

PS. If you’re looking for a workout plan, my Minimalist Muscle guide includes FREE 20 minute workouts that require minimal equipment. That means they can be done in the comfort of your own home. It’s great for beginners and also has challenging modifications (think paused reps and negatives) for intermediate folks. They’re simple (but effective) workouts for a complicated world.

—>>Download your FREE copy HERE.

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5 Comments

  1. Amanda

    Ha! I’ve been trying to do these at my desk, discreetly… lol

    Reply
    1. allieq (Post author)

      lol. that’s awesome.

      Reply
  2. shannon

    awww, i just found this machine and i really like it. I have issues with lunges because i can’t put much weight on my big toe on my right foot due to a bone issue. I’m working with trainers at the gym and they all want lunges and mountain climbers and everything that requires all weight on your toes but I don’t want to screw up my toe even more, gotta be able to walk (which also hurts to a point). I need alternatives :/

    Reply
    1. allieq (Post author)

      you know when i first started working out i liked it too, heh. i always found it easy to do. but anyway,i didn’t get into it here but machines are actually a good option for people who have injuries and issues with joints and bones. you’re right, you don’t want to make your toe issue worse.

      do you have the same issue with squatting? that’s another good lower body exercise, and you’re in a fixed position where you’re driving mostly through your heels.

      but since lunges are out of the question, and i’m not sure about squats, i’d stay stick to the machines for now. and in addition to that, you might want to try some lower body mobility exercises. they’re light, warm-up type of exercises that are often used to help people with injuries rehab, but they’re helpful for just about anyone. here’s a link: http://www.ronjones.org/Coach&Train/BodyXerciseLibrary/Mobility/index.html
      obviously you won’t be able to do the lunge ones, but i think the others should be safe.

      also, here’s another link about why mobility is important: http://www.marksdailyapple.com/the-importance-of-mobility-the-hips/

      and a list of other mobility exercises:
      http://www.marksdailyapple.com/joint-mobility-drills/

      they’re great for helping to prevent injuries. if you use them with machines you should be good to go. good luck!

      Reply
  3. instant payday loans

    WOW just what I was looking for. Came here by searching for side
    lunges

    Reply

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