We all know that a chain is only as strong as it’s weakest link, and for a lot of guys the hips are a weak link. Just think of all the workout programs you’ve followed, how many of them emphasized specific exercises to build up the hips?
Probably not that many…
But the hips play more of a role in your overall strength and development than most guys realize. When your hips are strong that will carry over into a stronger squat, a stronger deadlift, a higher vertical jump, and a faster sprint.
Now you’ll often see the ladies at the gym to using the Inner & Outer Thigh Machine, but very rarely will you ever see a guy using it. Men think of this move as a sissy exercise and if they are caught using it and opening and closing their legs in the gym they will be less of a man.
But this is a BIG mistake…
If you are a bodybuilder looking to maximize your muscle growth, than you need to include specific inner and outer thigh exercises in your routine so you can get the most out of your big compound mass building moves (i.e. squats, deadlifts, leg press, etc.)
And if you are an athlete strong hips are critical for fast lateral movement and to improve your performance on the court and on the field.
So that’s why I’m suggesting that starting now you begin including the Inner & Outer Thigh Machine as a regular part of your leg training.
(aka: adductor and abductor exercises)
Click PLAY to watch the video clip below…
Note: if you are using an iPad and can’t watch the embedded video clip above,
then you can watch it right on my YouTube Channel by Clicking Here
I recommend doing higher volume for these exercises. Start off with light weight and shoot for 100 total reps of both the inner and outer thigh machine. You can super set them back and forth to save time.
If you do 4-5 sets of 20-25 reps for each exercise once a week, you’ll start to notice the improvements and feel stronger and more stable in your lower body in as little as 6 weeks.
Give it a try for yourself and then leave me a comment letting me know how it works for you.
19 Comments
Stu
What exercises can be done to replicate the machine when you don’t have one as I’m not a great fan of machines and do all my training in my home gym with free weights.
BTW … love your tips and tricks made my workouts a lot more fun and challenging!
Stu
sixtysomething
Lee,
I have been using these machines once a week for quite a while but I have been going heavy with 12 reps & sets of 4. Should I lower the weight and increase reps?
Is this one of those exercises that using too much weight counters the result?
I appreciate all of your advise!
mike
Not a natural movement, the neurological system thinks your having a baby. this is a great machine to avoid for girls and boys. My 2 cents worth.
W
mike,
I agree that the use of machines might not be “natural”.
But if a certain muscle group is your WEAKEST LINK, then it makes sense to give extra focus on it. Am I right?
Khazi
Hi Lee,
Thanks for the hip strengthening exercise and details.It was awesome!!!
My hips feel weak and I didn’t know what to do, I have started these exercises. Hope it works out for me. Thanks a lot man, you a great coach with very useful tips.
Keep up the good work.
Best regards,
Khazi
Adrian Brown
Lee that’s a great tip one I have advocated for years. But no one listens and then wonder
why I can squat 600 lbs plus with just a belt and knee wraps and they can’t and some of then have been
training for years and even longer than me.Thanks for the
Tip and it does afford you a stronger more stable squat
especially if your knees are prone to collapsing inwards when you drive.
leehayward
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If you have rubber fitness bands you can replace this move. I’ll have to make a future video following up and showing how to do that.
leehayward
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There is no “best” rep range. If you always do lower reps, try doing higher reps as I suggested in the video for the next month and see how it works. Chances are you’ll feel the difference because it’s unique muscle stimulation. Eventually could could alternate doing higher reps one workout and lower reps the next.
leehayward
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Well if you want to look at it that way, then going to the gym is not “natural” 😉
leehayward
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I actually learned about this from watching the west side barbell videos. Those guys are huge advocates of building up the hips to strengthen the squat and deadlift.
David
I work out at home and have been doing similar hip exercises using a Bullworker. The 4 strap model works the best for these. Put your knees or ankles between the straps and push outwards for several reps and then hold at max contraction for about 8 seconds. Also, hold Bullworker hand grips with wrists between knees and push inwards for reps and hold as above. Use a different number of straps and hand positions.
I alternate with side push isometrics against the rack, using knees and ankles pushing both in and out along with different leg spacings. Or, just push sideways against a door jamb with knees and ankles in both directions. Hold the contractions for 6-8 seconds.
Go easy to start, as these are muscles we don’t often use and you don’t want to strain a groin muscle. When I started these it was difficult to even move the Bullworker in and there was pain. Now I can move it several inches and no pain.
Thanks for all the great tips Lee, they really do help!
David
David
Stu,
I also work out at home and have been doing similar hip exercises using a Bullworker. The 4 strap model works the best for these. Put your knees or ankles between the straps and push outwards for several reps and then hold at max contraction for about 8 seconds. Also, hold Bullworker hand grips with wrists between knees and push inwards for reps and hold as above. Use a different number of straps and hand positions.
I alternate with side push isometrics against the rack, using knees and ankles pushing both in and out along with different leg spacings. Or, just push sideways against a door jamb with knees and ankles in both directions. Hold the contractions for 6-8 seconds.
David
Geoff
Hi Lee,
I am a breakdancer and need strong hips to perform my moves. Could this exercise improve my movements as well as my flexibility? Especially my splits?
leehayward
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It’s not really a stretching move, but it will certainly help strengthen your hips which can carry over into your dancing.
Scott Tousignant
I just recently started adding the Inner Thigh machine to my training regime. Reason being was that during posing practice I was able to keep my quads or hammies tight, but my adductors were always loose and flapping. The muscle was there, but I had no mind-muscle connection.
Performing light weight, high rep adductor work instantly helped me enhance that connection and now my poses are tight all over.
Solid advice man.
derek
Exercise improve the body movement as well as flexibility….this is the great machine for muscle stimulation and by choosing equipment is very necessary part…as well perfect coach must be for useful tips.Great tips
Jason
Stu,
You can do your inner thigh standing. I have a set of carpet skates that I like to use for hamstring curls and a few other exercises. But you can use them to work the inner thigh too.
Stand tall let one foot slide out and squeeze your groin to bring your legs back together.
leehayward
Jason,
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Try it out and see how it works for yourself. I’d suggest holding on to something like the back of a chair and use that for support and balance.
Atif
Lee consitently provides sound, logical and effective advise & tips that reminds us that what works is what has and will always work; core fundamentals of body building. Especially with all the noise in the gym and industry alike. #simple #focused #variations #intensity
Thank you Lee.
Atif M.