Abductor squats are a specific variation of abduction exercises that involve squats. This refers to exercises which are centered around moving your limbs away from your body.
A good example of a typical abductor exercise is the side leg lift. Unknown to many, a lot of day-to-day activities can be classified as abductor exercises i.e., driving or stepping out of a car.
As such, it is easy to customize abductor exercises and make them as comfortable as possible for yourself.
Whenever you perform an exercise, there is a base movement that forms the basis of the kind of effect it’s likely to have.
For instance, a front or back movement is likely to have a different effect to a movement that is moving from or closer to a certain point.
Grasping this principle is crucial in understanding abduction.
This is because there lacks one clear movement to describe abduction. Instead, abduction exercises could range from raising your arms to the side, moving your knees apart or spreading your toes.
Now that you know this, it should help you understand the foundation upon which abductor squats are built.
HOW TO DO ABDUCTOR SQUATS
Equipment needed: Resistance band
Also read: All you need to know about resistance bands
- Do a simple squat. This involves thrusting your hips back and bending your knees whilst ensuring your knees stay behind your toes.
- As you get up exhale and push your glutes and hips forward. This works the glutes and the thighs
- Put on the resistance band just over the knee.
- Bend into a squat position and spread your knees wide and back narrow three times whilst in a squat position, then get back up.
- Do this 12-15 times in three sets
WHAT MUSCLES DO ABDUCTOR SQUATS WORK?
Squats are a highly engaging exercise that incorporates a lot of full body movement ranging from the quads to the core to the upper back.
However, as mentioned in the title, abductor squats involve inducing abduction. As such, abductor exercises mostly work abductors.
Some of the muscles worked by abductor squats include:
1.THE GLUTEUS MUSCLES
This includes the gluteus medius, minimus and maximum.
Gluteus muscles are commonly identified as buttock muscles that stretch from the back portion of the hipbone down to the trochanter and the protruding part on the top of the thighbone.
When you do abductor squats you move the leg away from the body. This engages the hips as it helps rotate the leg away from the body.
Sartorius muscles are long narrow muscles that run across the front of each thigh. They are a fairly long strand of muscle that run from the hip bone to the inside of the leg right below the knee.
4.TENSOR FASCIA LATAE
TSL as its commonly known is primarily a thigh muscle. It is closely linked with the gluteus maximus to form an iliotibial band which as the name alludes, is attached to the tibia.
ABDUCTOR SQUATS BENEFITS
Abductor squats are a highly effective exercise mostly known for the sculpting qualities. However, the most notable benefits of adding abductor squats to your routine include:
Abductor squats involve a lot of isolation movements that target specific areas most notably the [lower body. The biggest beneficiary being the legs as it stimulates leg development.
Consequently, all this lower body strengthening and development translates into better balance.
A benefit you reap in all facets of life i.e., in simple tasks such as walking or in more athletic activities such as pivoting.
2.BETTER ATHLETIC PERFORMANCE
At heart, abductor squats are still squats tailored to induce abduction within abductor muscles.
Therefore, the most basic benefits of performing a simple squat are experienced when you do abductor squats.
This includes activating muscles that are pretty essential to sporting movements i.e., jumping or pivoting.
Therefore, the targeted precision of abductor squats leads to the production of more speed and power.
3.HELPS WITH INJURY PREVENTION
Abductor squats are very useful when it comes to both injury prevention and therapy. It is particularly useful to athletic people who are susceptible to injuries.
This is because when you engage muscles that are mostly used during sporting movements you strengthen them.
As such, this enables you to engage in taxing activities without running a lower risk of tiring yourself. It also means that the engaged muscles will not break or tear easily unless overworked.
4.ACTS AS A FORM OF THERAPY
As mentioned above, squats are largely engaging. This means that it works all muscles even the underutilized ones.
This therefore provides a wholistic activation of muscles which are often underutilized when an injury occurs.
ALTERNATIVES TO ABDUCTOR SQUATS
Abductor squats are based on the need to perform variations of squats that require isolation movements.
With that in mind, below are some exercises that you can do as an alternative to abductor squats:
1.STANDING LEG LIFT
This exercise to a certain degree engages the hips in the same way that squats do. It involves kicking your leg out to the side to work your hip abductors.
You can also add a challenging factor to the exercises by introducing a resistance band. You can do this exercise while standing to work on your balance.
However, you can still do it while lying down.
2.BENT -OVER LEG LIFT
Much like the standing leg lift, these exercises work the gluteus muscles. It is however more challenging as it involves having your torso bent forward
3.SEATED OUTER THIGH STEP
This is an exercise done while seated. It involves placing a resistance band around your thighs and then moving one foot out in similar manner to a side step.
In fact, you can create a hybrid combination of a squat and side step by doing a squat using a side step. This works your glutes, hip and thigh muscles.
ABDUCTOR SQUATS MISTAKES TO AVOID
1.INITIATE YOUR MOVEMENT FROM THE HIP, NOT THE KNEE
This is a common mistake that a lot of people do. It is however quite dangerous as it exerts strain on your knee extensions and raises your chances of getting a knee injury.
2.YOUR KNEES SHOULD NOT CROSS YOUR TOES
Proper form while doing squats can be quite a challenge due to the simplicity of the exercise.
However, something as simple as ensuring your knees are behind your toes ensures you relieve excessive harmful pressure from the knee and spine.
3.DO NOT DO A PARTIAL SQUAT
The physical strain of doing a complete squat can push you to doing partial ones to ease the muscle stress.
However, it prevents you from reaping the full benefits of the exercise and tires you for no reason.
Abductor exercises need an in-depth knowledge of what you seek to do and what you want to work on.
As such, before you decide that abductor squats are something you want to add to your routine do a review
This means looking into the muscles you want engaged and determining if the exercise ultimately suits your goal.[related_posts_by_tax posts_per_page="4"]