When rotating, the hips are meant to move alongside the upper body or else the brunt of the force is placed on the lower back. But on the rotation machine, the hips are locked into place while the upper body twists like a corkscrew. Notice a difference? In the former example, the hips and upper body twist in unison to produce rotation. Now, compare that to the motion of the seated rotation machine. Watch anyone swing a baseball bat or drive a golf ball off the tee.
RELATED: The 15 Most Underrated Exercises, According to Trainers 2. According to Syatt, “Single-leg exercises, such as reverse lunges, forward lunges, single-leg RDLs and single-leg squats are fantastic for the abductors and adductors.” Also, emphasize exercises like the single-leg squat, or pistol squat, which requires more stabilization to build up strength in the hips and thighs. This includes side lunge variations and skater jumps. Try this instead: To get the most work out of these muscles, consider moving in the frontal plane (a fancy word meaning side-to-side) during your workout.
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For this reason, Jordan Syatt, head trainer at Syatt Fitness, suggests focusing on free weight exercises. While the machines work these muscles in isolation, the adductors and abductors are actually meant to work in coordination with the rest of the body to stabilize the legs. Not only can using these machines look a little bit awkward in the gym, they also pale in effectiveness at developing the intended regions - the inner and outer thigh.
RELATED: 7 Functional Movement Patterns Trainers Want You to Master 1. Find out which ones to leave out of your routine - and which exercises to try in their place. From increased risk of injury to wasted time with little results, certain exercise machines might be better passed over. They can also be a great way to tack on some extra volume at the end of a workout, when a lifter may be too tired to maintain proper form with a dumbbell or barbell.īut for all of their benefits, some machines simply cause more trouble than they’re worth. Exercise machines can be helpful for beginners who want to start building strength but don’t necessarily have the foundation of lifting with free weights. Still, they’re not necessarily just a bunch of dead weight. Machines tend to get a bad rap on the gym floor - demonized as non-functional, even dangerous, according to some fitness pros.
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