Machine of the Month - A3 Abductors
Keep Your Glutes Strong with the A3
The A3, or abductors, isolates and strengthens the gluteal minimus and medius muscles on the side of the buttocks.
Many people don’t realise how important the gluteal muscles are in stabilising the back in order to reduce back pain. The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. These muscles are the largest and strongest muscles in the human body and are crucial in stabilising the hip joints.
Important Technique Points
Remember to keep your back in contact with the backrest throughout the exercise
Ensure you keep your shoulders, arms, hands and feet relaxed
Make sure your legs are straight throughout the exercise. By bending the knees, your hamstrings become active and therefore may compensate for some movement.
- To ensure optimal glute activation, externally rotate your legs and push in a downwards motion as you move your legs out.
As the exercise only has a small ROM, it can be very easy to go too fast on this exercise. Ensure that you are sticking to the 4-2-4 cadence.
If you would like to add the A3 to your training program, be sure to talk to an instructor.