Avoiding the Traditional Pitfalls of Training Part 1:

Seated Hip Ab/Adduction Machines

By Noah Hittner, BS, PES, RTS, CPT

INTRODUCTION

Without a doubt, the volume of high-quality practical information made

available to the fitness/performance industry has exploded exponentially
in the past few years. This can only mean great things. However, for
the new trainers, the “green” trainers, perhaps right out of school, it is
crucial to attempt to master the BASICS of functional anatomy and
mechanics as they apply practically to exercise. Essentially, this must
be done PRIOR to the acquisition of an athletically based “elite” clientele
and/or the application of any complex or advanced program design(s).
This helps to ensure that the trainer has at least a basic understanding
of what is going on with any given client… underneath the skin.

It is vital that we always have a SCIENCE-BASED RATIONALE and system

of progression with our exercise selection. If the fitness/performance
professional cannot identify the mechanics and identify the working functional
anatomy, AND follow a logical rationale/progression behind the selection of
each and every exercise, the exercise should not be "prescribed." Adhering to
these higher standards can only produce increased levels of respect from client
to trainer, as well as a stronger bridge of trust between the medical and
fitness/performance industries.

So, let’s get back to basics. Let’s try to understand what’s happening
inside the body before we prescribe LOADED MOVEMENTS. In this
series of articles, I will discuss several “Traditional Pitfalls” of training,
(aesthetically, mechanically and functionally) through a focused look at a
few specific machines and exercises.

We will begin with the seated hip AB/ADduction machines. These two
work horses have been residing in our health clubs and gyms around the
country for many years. Most have a ridiculously high tachometer read-
out, and have undoubtedly helped to sell countless memberships. Yet,
ultimately this is a concern, as chronic use of these two machines can
have less than desirable consequences, let alone - results.

Let’s begin by talking about EXERCISE SELECTION and GOALS. The

following excerpt by Chek reminds us all to consider function first, and
esthetics later...(3)
Remember, everyone is an athlete! Fitness/Performance professionals
must design the general health and fitness program and the sports
specific program according to the needs of the individual, not your needs
or desires as a conditioning specialist. Exercise selection is a topic that
seems to trouble even the most elite of conditioning specialists. Today
we are bombarded by advertisements from equipment manufacturers, all
claiming that their machine is the best. There are hundreds of magazine
articles written by people classed as experts, all stating that their
program is the best. Even though there are literally hundreds, even
thousands of different exercises, many exercise specialists get stuck in a
rut. The most common rut is training your clients like you train yourself.
This rut, although comfortable for some, is no different than asking each
client to train in your shoes. Undoubtedly, some will get blisters, some
will experience acute joint pain, and a few will do fine. There is no need
to be in a rut! One need only follow these basic guidelines of selecting
exercises:

 Correction of posture takes precedence over esthetic, gender

driven exercises such as men wanting to do bench press and
biceps curls, and women over indulging in abductor and adductor
exercises. The only exception to this rule is when training an
athlete who is on a strict time line for competition.
 Muscle imbalance findings must influence exercise selection. The
alternative is chronic, re-occurring muscle and joint injury
 The sport or activity being performed will serve as the foundation
from which your biomechanical assessment determines exercises
selected
 Client goals will influence exercise selection, BUT SHOULD NOT
BE THE SOLE DRIVING FORCE BEHIND THE SELECTION
PROCESS. Always remember that the client is a client because
you are the expert, which is why they are paying you! IN MANY
INSTANCES, A CLIENT’S GOALS MAY NOT BE THE BEST
THING FOR THEIR MUSCULOSKELETAL HEALTH
 Orthopedic injury will certainly hamper exercise selection. The
client presenting incomplete recovery from injury can be very
easily re-injured. This is one reason why the client’s goals must
not be the only driving force

That being said, let’s talk about why an individual, MAY or MAY NOT
want to use the seated hip AB/ADductor machines, from ESTHETIC,
MECHANICAL, and FUNCTIONAL perspectives.

ESTHETIC
Unfortunately there are still many individuals performing hundreds of
repetitions on these two machines on a regular basis with the hopes of reducing
thigh girth, or the old stand-by, “tightening up” (Tightening up indeed! We’ll
discuss exactly what is being “tightened up” and the implications of doing so
later).

A Note on Spot Reduction...

Let’s put the notion of “spot reduction” to rest once and for all! There is
no evidence, has never been any evidence, nor will there likely ever be
any evidence to support the notion that if one trains thigh muscles, the
thigh fat is specifically targeted to be burned. (the same can be said for
the abdominals, triceps, etc.!) Fat does NOT turn into muscle, nor vice-
versa!

Burning fat can only be accomplished by increasing (or normalizing in

many cases) the METABOLISM. The metabolism can be defined ultra-
simplistically as: the rate at which the body consumes fuel, or burns
calories. To increase one’s metabolism, there is an increasing volume of
research that suggests “supportive eating” for one’s METABOLIC TYPE
in order to maximize metabolism, vitality, and overall health. (2, 6, 13,
22) Combine this with regular RESISTANCE TRAINING (to give priority
to building lean muscle tissue, which is ultimately what drives the
metabolism, consumes calories, and burns fat in the first place), regular
moderate CARDIOVASCULAR exercise, and one can build an awesome
fat-burning furnace within.

Concerning RESISTANCE TRAINING, it is peculiar why one might

choose the AB/ADductor machines for weight loss. When weight loss is
a concern your best results come from exercises targeting large/major
muscle groups.(3) As one can observe from any basic anatomy book,
and likewise as we’ll discuss later, the muscles isolated in the use of
these machines are very small, hence, having a minimal training effect
with the goals of increased metabolic rate and fat-burning.

MECHANICAL

ABductors

Just what muscles are we really training here? I have found it

particularly fascinating to observe the mysterious abductor “muscle” that
runs down the length of the outside of the leg, pictured in the operational
diagrams posted on certain brands of this machine (Figure 1). Let’s be
very clear, there are absolutely NO ABductor muscle(s) that run
laterally down the leg. This is the ITB (Iliotibial Band), and creating
restriction here, from chronic isolation based training, is a common
precedent to dysfunction, pain, and injury. Remember, MUSCLE FIBER
ALIGNMENT as it relates to the DIRECTION OF RESISTANCE will
ultimately dictate which muscles are used (18, 19, 20).

Figure 1

The primary abductors in the upright (anatomical) position are the:

GLUTEUS MEDIUS, GLUTEUS MINIMUS, and TENSOR FASCIAE
LATAE (TFL). (7, 10, 11, 14, 16, 18, 19, 20, 21) These muscles
generally lie lateral to the sagittal axis. (18, 20) The main abductor is the
gluteus medius. (18, 20) It is mechanically efficient because it is almost
perpendicular to its lever arm, (18, 20) - when in the anatomical
position. These actions change considerably when motion is performed
out of the anatomical position.(16)

When the hips are flexed, the muscle fiber alignment of the glute medius
(as well as the glute minimus, no longer matches the direction of
resistance, hence, it is in a poor position to abduct the hip (Figure 2).
(19)

Figure 2
(The above diagram was referenced from “The Physiology of Movement,” pp.21, by
Slavin, and has been slightly modified for the sake of this article.)

Please note Figure 3. When the hip is neutral in the sagittal plane (163) the
center of gravity lies on the axis and the pelvis is laterally stabilized by the
gluteus medius. (18) When the pelvis is tilted forward about 45 degrees (such
as in seated hip ABduction machines), the piriformis comes into play
(164).(18) As the position of hip flexion increases, the obturator internus
becomes involved (165), and with more flexion, the quadratus femoris
(166).(18) That makes these muscles the primary abductors relative to each
position of flexion.(14, 16, 18, 21) The tensor fasciae latae has multiple
concentric functions including flexion, internal rotation, AND Abduction (7, 10,
11, 14, 16, 18, 20, 21), which allow it to maintain an ability to ABduct while
seated. So ultimately, the piriformis and TFL are being “isolated” (relatively
speaking), and loaded on these machines. (Figure 4)

Figure 3

(The above diagram was referenced from “Resistance Training Specialist Programs,”
Levels 1 & 2 course manual, pp.316, by Purvis and Simon.)

Figure 4
What’s the problem here? To start with, these muscles were never
really meant to be regularly-chronically-concentrically-loaded in
isolation,(9) (common sense tells us this by their small size).

A primary function of the TFL (as well as the other ABductors), is

transverse stability of the pelvis. In other words, a major function of the
TFL is to eccentrically prevent ADduction (i.e. excessive pronation of the
lower extremity), during functional movement patterns (walking, running,
lunging, squatting, jumping, etc.). (7, 10, 11, 16 18, 19, 20, 21)

Primary functions of the piriformis include eccentric deceleration of hip

internal rotation, as well as, working as a major pelvo-femoral stabilizer
during functional movements to help maintain stability and proper
function of the lumbo-pelvic-hip complex. (7, 10, 11, 16, 21)

So what can happen when one loads these two small muscles with
chronic regularity over time? Extensive research has shown:

Overuse of and restriction in the TFL can create an anterior pelvic tilt
which then alters the length tension relationship of the gluteus maximus
(essentially weakening the gluteus maximus and preventing it from
eccentrically decelerating hip flexion, ADduction, and internal rotation).
(7, 8, 10, 11,) The TFL and the gluteus maximus share a resultant of
force on the ITB (this has been called the “deltoid” of the hip). (12, 18,
20, 23) When the gluteus maximus becomes long and weak due to the
conditions mentioned above, the TFL becomes the dominant force in the
resultant – hence, a tight over-active TFL.(12, 23) The ITB then
becomes tight and restricted as well due to its direct connection to the
TFL.(12, 23) The result of all of this is increased excessive medial
rotation of the lower extremity (pronation), as well as increased eccentric
load on the lower leg muscles. (7, 8, 10, 11,) This in turn can cause
iliofemoral joint dysfunction (IFJ), leading to hip joint restriction, as well
as lateral knee pain. (7, 8, 10, 11)

Overuse of, and restriction in the piriformis can lead to the piriformis (as
well as other external rotators) becoming synergistically dominant to
perform hip extension for the weakened gluteus maximus (caused by the
anterior pelvic tilt mentioned above). (7, 8, 10, 11,) This in turn can
create sacroiliac joint dysfunction (SIJ), leading to lumbar spine
dysfunction, as well as pain in the posterior thigh, buttocks, and
sacroiliac joint.(7, 8, 10, 11,) Ultimately this may lead to what has been
labeled as “piriformis syndrome,” as a shortened piriformis may
compress and irritate the sciatic nerve as it passes through the belly of
the piriformis in some cases.(14, 16, 21)

ADductors
The implications of chronic isolation of the ADductors, from a postural
standpoint, are similar to those of the ABductors, yet, it bears repeating.
These primary ADductor muscles include the PECTINEUS, ADductor
BREVIS, ADductor LONGUS, the anterior fibers of the ADDUCTOR
MAGNUS, and the GRACILIS. (7, 10, 11, 14, 16, 18, 20, 21)

Once again, these muscles have many more important functions than
simply isolated-uniplanar-hip flexed-loaded adduction. The ADductors
work synergistically with gluteus medius, tensor fasciae latae, and
quadratus lumborum for frontal plane stabilization during stance phase
of functional movements, as well as assisting in eccentric deceleration of
hip extension, external rotation, and abduction. (7, 9, 10, 11, 16, 21)
The ADuctors are also heavily involved in concentric hip flexion and
extension (relative to the position of the femur to the pelvis) during more
extreme gait patterns (sprinting, lunging, etc.). (7, 10, 11, 14, 16, 20, 21)

Overuse of, and restriction in the ADductor complex increases frontal

plane stress at the knee and hip (i.e. increased excessive medial
rotation/pronation = KNOCK KNEES), as well as causing excessive
reciprocal inhibition of the gluteus medius leading to compensations by
the quadratus lumborum and tensor fasciae latae/IT Band for frontal
plane stabilization. (7, 8, 10, 11) This can eventually lead to lumbar
spine and sacroiliac joint pain and dysfunction, as well as knee pain.(7,
8, 10, 11)

Considerations for Females

There are two very important structural and physiological issues to

mention specifically when training females: the Q-angle, and pre/post
natal status.

Please note Figure 5. The Q-angle is the difference between the straight
line from the tibia to the hip joint, and the line of muscular action of the
quadriceps represented by the angled femur (due to the attachment of
the quad on the femur). (18) Because the Q-angle creates tensile stress
on the MCL and compression on the lateral joint surface, an excessive
Q-angle is likely to worsen with time.(18) Neumann explains...(16)

Different Q-angles exist between the genders: 15.8 degrees in women, and 11.2
degrees in men. A Q-angle greater than 15 degrees is often thought to
contribute to patellofemoral joint pain, chondromalacia, and patellar
dislocation. The abnormal kinematic sequence between the tibia and femur may
cause an increased Q-angle at the knee and an increased net lateral pull of the
quadriceps or iliotibial band on the patella. These situations may predispose
the patient to patellofemoral joint dysfunction. Increased Q-angle due to bony
malalignment is a possible factor contributing to excessive lateral tracking of
the patella. The greater the Q-angle, the greater the lateral bowstringing effect
on the patella. Factors that increase the Q-angle also tend to increase genu
valgum (knock-knees). Data collected at a large sports medicine clinic showed
that recurrent dislocations of the patella accounted for 58.4% of all dislocations
in women, compared with only 14% in men. The greater Q-angle reported in
women may partially account for this large disparity.

Hence, as noted, use of the seated hip AB/ADduction machines can

feed into a situation of increased excessive pronation of the lower
extremity, suggesting serious risks as this relates to the female Q-angle.

Figure 5

(The above diagram was referenced from “Resistance Training Specialist Programs,”
levels 1 & 2 course manual, pp.308, by Purvis and Simon, and has been slightly
modified for the sake of this article.)

During pregnancy, labor, and delivery, the hormone “Relaxin” contributes

to laxity in the joints, which enables the strong bones and ligaments of
the pelvis to stretch as needed. (15) However, it is during this time that
these structures also may be more vulnerable to the repercussions of
poor training methods. The muscular imbalances and pelvic
dysfunction(s) mentioned prior, caused by seated AB/ADduction
machine use, suggest an obvious RED FLAG, with the concern of
musculoskeletal health, to the trainer of a pre/post natal client.

Postural Implications

Please note Figure 6. There has been extensive research that has
revealed specific groups of muscles prone to becoming SHORT
(facilitated), and their reciprocals prone to becoming LONG (inhibited).
(7, 8, 10, 11) The muscles discussed in this article are PRIME examples
of a few of these. What this tells us is that by use of these machines we
are encouraging tendencies toward dysfunction, which already exist, that
we should be trying to discourage.

MUSCLES PRONE TO SHORTENING AND LENGTHENING

Figure 6

(The above diagram is referenced from “Optimum Performance Training for the
Performance Enhancement Specialist,” pp.123, by Clark and Russell, and has been
slightly modified for the sake of this article.)

Essentially, with chronic use of these machines, there is an increase in

the likelihood of manifesting what are commonly referred to as “LOWER
CROSSED,” and “PRONATION DISTORTION” syndrome. This is
primarily due to a.) the position of the body (hip flexed), b.) the single
plane of motion available (frontal), and c.) the type of contraction
emphasized (concentric). (9)

“Lower crossed syndrome” (LC), can be characterized by increased

lumbar lordosis and an anterior pelvic tilt (this may be primarily caused
by shortened hip flexors [TFL as well as others], IT band, and
synergistically dominant piriformis). (7, 8, 10, 11) Common injury
patterns include hamstring strains, anterior knee pain, and low back
pain. (7, 8, 10, 11)

“Pronation distortion syndrome” (PD), can be characterized by excessive

foot pronation (flat feet), knee flexion, internal rotation, and valgus
(knock-kneed), during functional movements (this may be caused by
shortened ADductors, TFL, IT band, and others). (7, 8, 10, 11)
Individuals with pronation distortion syndrome develop predictable
patterns of injury including: plantar fasciitis, posterior tibialis tendonitis
(shin splints), anterior knee pain, and low back pain.(7, 8, 10, 11)

Look around and start noticing how common LC and PD are. From the
average client to the elite athletes – most will have some degree of one
or both of these. If you aren’t already, it is very worth while conducting a
basic transitional flexibility assessment such as an overhead squat with
your clients. Observe the frequency of which your clients will
excessively ADduct, medially rotate, and pronate throughout one or both
of the entire lower extremity(s). This should play an enormous role in
the decision making process for exercise selection.

Mechanically speaking, the point is that these muscles are working

constantly in all functional movement patterns of the lower extremity
(concentrically, isometrically, and eccentrically), and there is simply no
need to isolate and load them in this manner!

THE BENEFITS DO NOT OUTWEIGH THE RISKS.

FUNCTIONAL

From a standpoint of increasing function and/or performance there are

several concepts to consider concerning the use of seated
AB/ADduction machines – most of which apply to all fixed uniplanar
machines in general.

First, what is function? Function can be defined as integrated, multi-

planar movement that involves acceleration, deceleration, and
stabilization. (10, 11) Machines provide artificial stabilization and only
allow isolated, uni-planar training, therefore, if the body is designed to
move in all three planes of motion in an integrated environment, isolated
training does little to improve functional ability. (10, 11) This is due to
the fact that when training in an isolated, uniplanar, artificially stabilized
environment, the kinetic chain (KC) is not being prepared to deal with the
imposed demands of normal daily activities (walking stairs, bending
over, working out, playing sports, etc.). (10, 11) Clark goes on to
explain...(9)

The nervous system is organized in such a way as to optimize the

selection of muscle synergies and not the selection of the individual
muscles. The nervous system thinks in terms of movement patterns and
not isolated muscle function. Isolation and training individual muscles
over prolonged periods of time creates artificial sensory feedback, faulty
sensorimotor integration and abnormal forces throughout the kinetic
chain. This ultimately acts to confuse the nervous system as muscles
are being asked to perform a function that the nervous system does not
understand. In essence, the muscles are re-programmed to perform:

…A different task:

 The hamstring performing knee flexion on a hamstring curl

machine rather than decelerating knee extension, hip flexion and
internal rotation of the tibia and femur.

…At a different speed:

 Consistently at slow controlled speeds rather than progressing to

functionally applicable speeds (power training).

…With a different muscle action:

 Emphasizing concentric rather than eccentric muscle actions for

the hamstrings or concentric rather than isometric (dynamic
stabilization) for the hip abductors (outer thigh machines).

…In a different plane of motion:

 Working in the frontal plane (inner thigh machines) rather than

sagittal and/or transverse planes for the adductors.

The point that’s being made here is that chronic use of machines and/or
traditional uniplanar free weight exercises tends to create “stupid
muscles.”(3, 4, 5) Regardless of what the goal is (esthetic, endurance,
speed, etc.), training for COGNITIVE FREEDOM and improved
BIOMOTOR ABILITIES, must be an integral part of the periodization
plan.(3, 4, 5)

ALTERNATIVES

Improving and maintaining optimal function (strength AND flexibility) of

the AB/ADductors (as well as proper CORE strength and balance), will
ultimately allow for training with greater loads, which in turn increases
gains in the rest of the body, enhancing the over all training effect.(10,
11)

Assessment will determine whether flexibility and/or strength training is

required – and likewise, what types. Generally speaking however, the
ADductors often need flexibility combined with integrated strength training for
the ABductors. (see Figures 7 & 8) These work well in a warm-up.
Remember, the AB/ADductors are heavily involved in all single leg
movements as well as double leg movements (see list below). All of
these can be found in the PTontheNET.com Library of Exercises.(17)

Figure 7 - Standing Adductor Figure 8 - Tubing Walk - Frontal

Stretch Plane

(The above photos were referenced from the PTontheNET.com Library of

Stretches/Exercises)

 Multi Planar Tubing Walking (frontal above)

 Single Leg Progressions:
 Balance
 Balance with Multi-Planar Leg Reach
 PNF Cable Patterns
 Squats
 Squat Touchdowns
 Romanian Deadlifts
 Single Leg Multi-Planer hops
 Double Leg Progressions
 Multi-Planar Lunges (Bodyweight)
 Multi-Planar Prisoner Squats
 Step-Up Progressions
 Dumbbell Lunges
 Barbell Squats
 Multi-Planar Jump-Ups
 Squat Jumps

CONCLUSION

OK… this article was obviously a roundabout way of suggesting that we

stop prescribing/allowing the chronic use of seated hip AB/ADduction
machines with our clients. Regardless of the goal (i.e. esthetic,
mechanical, functional/performance), science has shown that energy
here could be put toward a safer and more logical choice of exercise and
progression. Good luck, and train safe!

REFERENCES & RECOMMENDED READING

1. Abrahams, PH; Hutchings, RT; Marks, SC Jr. (1998). McMinn’s

Color Atlas of Human Anatomy. (4th Ed.)
2. Burris, C. (2003). Truth In Nutrition Part 1 and Part 2. (
www.PTontheNET.com )
3. Chek, P. (1999). Advanced Program Design. (Correspondence
Course Manual)
4. Chek, P. (2002). Advances in Functional Stability (live lecture).
August 11, 2002.
5. Chek, P. (2002). Train the Movement not the Muscle (live lecture).
August 11, 2002.
6. Chek, P. (2001). Flatten Your Abs Forever. Video-Lecture. (book
forth-coming)
7. Clark, M. (2001). An Integrated Approach to Human Movement
Science. (NASM)
8. Clark, M. (2001). A Scientific Approach to Understanding Kinetic
Chain Dysfunction. (NASM)
9. Clark, M; Russell, A. (2002). The Essentials of Integrated Training
(Part 7). (www.PTontheNET.com)
10. Clark, M. (2001). Integrated Training for the New Millennium.
(NASM)
11. Clark, M; Russell, A. (2001). Optimum Performance Training for
the Performance Enhancement Specialist. (NASM)
12. Hittner, N. (2003). ITB Flexibility. (www.PTontheNET.com)
13. Hittner, N. (2003). Want ABS? Part 1&Part 2(To be Released!).
(www.PTontheNET.com)
14. Kendall, McCreary, Provance. (1993). Muscles Testing and
Function. (4th Ed.)
15. Lang, Annette. (2000). Training the Pregnant and Postpartum
Client. (course manual)
16. Neumann, DA. (2002). Kinesiology of the Musculoskeletal
System.
17. Personal Training on the Net. (2003). Library of Exercises.
(www.PTontheNET.com)
18. Purvis, T; Simon, M. (2001). Resistance Training Specialist
Programs. (Levels 1 & 2 course manual)
19. Slavin, M. (1999). The Physiology of Movement.
 20. Stoehr, Garen. (2002). A Field Guide to Practical Anatomy.
(Course manual). Peak Fitness Consulting.
21. Walthers, DS. (1981). Applied Kinesiology. (Volume 1)
22. Wolcott, W. (2000). The Metabolic Typing Diet.
23. Russell, A. (2002). Performance Enhancement Specialist (live-
lecture). May 3-5, 2002. (NASM)

*Photos for diagrams 1 & 4 taken at Northwest Athletic Club-Moore

Lake, Fridley, MN.

*Model in diagram 4 - Heather Wicklund, BS, CSCS

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