There is very likely a machine in your gym that you’ve never tried. It’s usually sitting unoccupied, or perhaps being filled by a middle-aged soccer mom. It has two settings, and can be used quite painfully to add leg definition and mass. Using it feels and often looks awkward, and you will struggle with only a little bit of weight. It’s called the leg abductor/adductor machine. And you should be using it.

The machine allows you to sit and place your legs inside two braces. You then have the option of pressing out, or pulling your extended legs in. This trains various parts of the inner thighs, hips, glutes, and the cross-striation muscles which support basic leg functions. It’s often awkward to use, as it involves spreading and closing your legs in a most uncomfortable manner. However, it is a very useful movement. Let’s check out some of the reasons why.

The Pros use it

Isn’t that enough of a reason? Bodybuilders such as two-time Mr. Olympia winner Jay Cutler and new pro Evan Centopani have expressed their love for this machine, citing their own spectacular leg development being partially a result of using this unique piece of equipment. Their livelihood is based upon how their physiques, and legs, look. They use the movement, and so should you.

You hit muscle fibers not normally hit

Let’s face it, you normally use the same movements in the gym for leg day each time. After all, how many different ways can you hit thighs? You use squats, lunges, hack squats, leg presses, and leg extensions, and suddenly you’re out of movements. The use of the abductor/adductor machine lets you stimulate muscle fibers which may have not been hit during your entire lifting career thus far! The best routine is the one you’re not currently using – and the most effective leg exercise (for spurning new growth by challenging the body in new ways) is the one you haven’t tried yet.

You stimulate the inner thigh

This is a muscle group which is very weak in most bodybuilders. Only the most elite bodybuilders seem to have this area developed to an acceptable degree. Are you in that group? If not, it might be time to add the abductor and adductor to your routine. There is no such thing as “over-developed” inner thighs. If they’re chafing together as you walk, then you’re doing something right!

It brings out separation

Especially in the pre-contest phase of your bodybuilding journey, the abductor/adductor machine is useful for assisting in etching some fine detail into your upper legs. These are the areas which tend to hold fat and water until the very end in most bodybuilders. If you’re looking to place well at shows, you need to develop this area as much as humanly possible.

The bottom line is that you have nothing to lose by giving this movement a try. Maybe you don’t see any changes and you scrap it. On the other hand, there is a possibility that you’ll see some terrific gains, and you’ll add it to your regular rotation. There’s only one way to find out – Try it!

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