Perfect Bootie with this ONE Exercise

Want a Bootie that says POW?

Are you on the hunt for the latest techniques to enhance your fitness journey?  Welcome, Health Bear’s Fit Squad! Our newest member, Sam Abrams is personal trainer to Silicon Valley’s movers and shakers. He is sharing his knowledge with you to help you elevate your routine to the next level.

Personal Trainer Sam Abrams

Want a bootie that says POW? Sam, what is your top trick to build a gorgeous bootie?

What you need to understand is a fitness fundamental… Adduction Exercises.

“Adduction means bringing a limb toward the midline of the body. This joint action occurs every time we take a step, walk up a flight of stairs, or get up off the floor. Adduction exercises can help us do all of these things. It’s not talked about very much, but adduction is also essential to the use of our glutes.  Everyone wants to do abduction exercises, which draw the leg away from the midline, for their glutes, but if the body can’t adduct, it can’t use it’s abductors. This is because muscles like to lengthen before they contract. When we adduct (draw the leg toward the midline), the abductors (muscles that draw the leg away from the midline) are stretched and then, like a rubber band that has been stretched, the adductors want to contract hard to return to their normal length. If the abductors can’t stretch, they can’t really work well. For example if all we do is abduction exercises like band walks and the abduction machine, we might actually limit our ability to train our glutes”. 

What is a good adduction exercise? 

Sumo Squat
Sumo deadlift. In a sumo deadlift, the legs are wider than the hands. The knees are so far away from the midline that the body and the adductors fight to try to bring the legs back toward the midline. As an added benefit, this exercise also works the glutes, and whole leg. 

What types of muscle do adduction exercises work? 
Adduction exercises for the leg would work all of the muscles of the inner thigh. These groin muscles are sometimes referred to collectively as adductors. Adductors are important for stabilizing the knee and hip, protecting the low back, and supporting pelvic floor function, and these functions are essential for walking, getting up and down off the ground, and turning. These muscles also assist in explosive movements like sprinting, jumping, and changing direction so they are essential for athletic performance as well.
What is your #1 favorite exercise to build the bootie?
My favorite abduction exercise is a single leg deadlift with a band around the knees. This exercise is not often seen in commercial gyms but it works wonders for those who have trouble turning on their glutes. The single leg stance forces the abductors to stabilize the pelvis and the band around the knees forces the abductors to pull the leg away from the midline.
Deadlift

 

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