This month I bring you an alternative to the Abductor and Adductor machines at the gym. You know the ones I’m talking about. The machines that you sit in and spread your legs out which leads to everybody in the gym suddenly starring at your crotch. Yup, those are the ones. Those machines, while quick and easy, aren’t the best for fully activating those muscles around the hips due to the sitting position used during the exercise and the lack of activation of surrounding muscles. Hence the reason many have taken to standing upright on the machines while using them (note that this can be unsafe as it’s not how the machine was intended). So today, I’m going to show you how to hit those same spots by using a more natural motion and resistance bands.

There are two ways I have listed in the video, first by holding the band in your hand while it’s attached at the other end. This way is great for attacking the core as well as the hips. Keep the back straight and do not pull with the upper body when stepping out. Simply hold your arms and upper body in place as you move. In both exercises, keep your knees slightly bent making sure not to lock out nor squat too low. Step out about twice your shoulder width apart with the outside foot, then step up with the inside foot. With the second exercise shown (bands around ankles), make sure not to step too close with your feet as it will release the resistance. If you are holding on to the band, you can step right up next to the lead foot as long as you have balance.

These exercises are great for the abductor and adductor muscles as well as the core and supporting/stabilizing muscles around the pelvis and lower back that are often times forgotten during typical leg day or core exercises!