Seated Hip Abductor Machine, Seated Rotation Machine, Seated Leg Press.

  • The Abductor machine is supposed to train your outer thighs – what actually happens is that because you are seated it trains a movement that has no functional use and if used incorrectly it could put undue stress on your spine. A better alternative, place a heavy, short looped resistance band around your legs and sidestep out 20 paces and back with control.
  • The Rotation Machine is supposed to train your abdominals and obliques – what actually happens is because the pelvis doesn’t actually move with your chest it can put excessive twisting forces on your spine. A better alternative would be the cable wood chop, letting your heels turn freely with your torso.
  • The Leg Press is supposed train the quadriceps, glutes, and hamstrings – what actually does is force th spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back. Abetter alternative would be body weight squats. Focus on descending with control as far as you can without rounding your lower back.
Stay tuned for part III!