![]() This fact can lead fitness professionals into mistakenly labeling them as “non-functional” and, therefore, not valuable. With the above in mind, since exercises such as the seated hip adduction and leg curl machine do not generally mimic specific movement patterns of many common actions in athletics, their benefits for improved performance and injury risk reduction are less obvious (24). In other words, the goal of exercise programming for enhanced performance and the reduction of injury risk is to maximize training transfer. With this definition in mind, functional training for improved performance and injury risk reduction has nothing to do with what the exercise looks like, nor does it have to do with the type of equipment one is using instead, functional training is all about positive transfer to one’s training goals, which is the purpose of training. According to the Oxford English Dictionary, the word functional is defined as, “of or having a special activity, purpose, or task,” or, alternatively, “designed to be practical and useful, rather than attractive,” (12). Functional Benefits of the Lying Leg Curl and Seated Hip Adduction Exerciseįor clarity of communication, it is important to first define exactly what “functional training” is-and what it is not-when discussing the functional benefits of given exercises, such as the lying leg curl and seated hip adduction machine. Therefore, such conclusions or claims made from using such highly questionable criteria are less likely to be sound. This article will also demonstrate that simply because a given exercise is performed in the seated position and targets a single-joint action (i.e., an isolation exercise) does not necessarily mean that a given exercise provides little-to-no positive training transfer or, alternatively, is universally risky. This article highlights the scientific evidence on exercises like the seated leg extension, leg curl, and adduction machines to highlight their potential benefits on enhanced performance and potentially reducing injury risk. Place it directly above or below the knee, and keep your chest high, butt low, and knees behind the toes as you squat down and practice taking large steps from side to side.Many single-joint, machine exercises, like the seated hip adduction, lying hamstring curl, and leg extension, are commonly believed to be “non-functional” and even “risky.” Many personal trainers base this conclusion on the criteria that such exercises are 1) performed in the seated or lying position and 2) are isolation exercises that are designed to create a resistance challenge mostly on a single-joint action. She recommends beginning with mini-band moves to strengthen your hips, butt, and thighs. Also: "If you have a weak butt or bad knees, this move is absolutely a no-go," says Bianca Vesco, a certified fitness trainer based in New York City. ![]() If you still feel inspired to try this abductor machine hack on your own (and no one's saying you should), remember: Going rogue on any machine legally qualifies as misuse, so if you do happen to get hurt, you can't sue the machine's manufacturer or your gym, JFYI. That's a good thing, since the more muscles you fire up through a single movement, the more efficient your workout will be, whether your goal is to burn calories or to build strength. ![]() Unlike exercise machines, which are designed to simplify movements for ease of use and thus isolate specific muscles, free-standing moves engage more muscle groups at once. "Standing, ground-based hip-extension exercises like lunges, Romanian deadlifts, kettlebell swings, squats, and step-ups are much more effective," he says. That's because the abductor machine itself isn't the be-all and end-all of butt workouts in the first place.
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