3D Multi Abductor
Use a machine to abduct the hips with adjustable setup and angles. Open the legs against resistance and return slowly. Targets glute medius and surrounding abductors for hip stability and glute development.
Basic Info
- Primary Muscle Group
- Legs
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes
- Equipment
- Machine
- Also Known As
- 3Dアブダクター / マルチアブダクター / 3d multi abductor
How to Perform
- Keep constant tension on the target muscle.
- Use controlled reps without momentum.
- Slow down the lowering phase.
Form Tips
- Use full controlled range
- Keep tension on the target muscle
Pro Tips
- Warm up hips and ankles before heavier sets.
- Use safety settings when training with high loads.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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