# @bommaritos on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CvEJiBCAyy6
- **Gondola URL:** https://gondola.cc/posts/19639719-bommaritos-instagram
- **Posted:** 2023-07-24T03:35:22.000+00:00
- **Account Owner:** Pete Bommarito (@bommaritos) — https://gondola.cc/bommaritos

## Caption

TRAINING TIPS FOR mom’s and dad’s!! 

Never underestimate the power of Machine Hip Abduction. 

When we’re younger, stabilizing muscles are easier to maintain strength levels just by standard multi-joint exercises, and standard activity. 

As we age, and we try to combat muscle loss, many people go back to what they know - squat, lunge, hinge, running, bike, swim, etc. - which is GREAT.  These training mechanisms will get the muscle hypertrophy and endurance capacity of the LARGER prime mover muscles. 

But the “stabilizing” muscles need DIRECT and isolated emphasis - especially the older we get.  The adequate strength levels of these smaller muscles that SUPPORT skeletal structure that’s required for high levels of activity will NOT be maintained just by doing multijoint exercises and cardio.  So attack these types of stabilizers directly with isolated movements you can LOAD and PROGRESS!

And this exercise specially is so crucial to so many things “up and down” from the hip.  Knee joint / ankle-feet joints down;  pelvis/trunk/spine up. 

Lack of strength of these smaller hip abductors AND the isometric threshold is arguably the main cause of so many joint pain issues and injuries (low back, knees, feet) in individuals over the age of 30 that engage in a lot of training (resistance training and/or aggressive cardio).

Also shown are quick “at home versions” that can be done with bands.  But if you have access to a Hip Abduction Machine - USE IT. Constantly vary the tempos, resistance load, hip flexion angles, and volume.  For example, we use all of the following tempos - 101, 111, 401, 313, 242, 132, 161, 321, 331, etc. 

Most important - this will not replace a multi-joint exercise (machine and/or free weights). Keep doing those, especially if that’s your preference. Just make sure you add these in as Prep sets, Complexes within sets, or as supplemental auxillary work. 

#miamimodel #miamilife #miamitrainer #painmanagement #correctiveexercise #strength #strengthtraining #strengthandconditioning #rehabscience #physicaltherapy #getlean #weightloss #weightlossjourney #fitness #fitnessmotivation #fitnessjourney

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- **Likes:** 115
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## Tags

weightloss, strength, correctiveexercise, miamitrainer, weightlossjourney, miamimodel, painmanagement, getlean, fitnessmotivation, rehabscience, strengthandconditioning, miamilife, strengthtraining, fitness, physicaltherapy, fitnessjourney

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