Sculpting Upper Glutes with the Abductor Machine
Empowering Women with Fitness: A Tip from Dana Linn Bailey
Danalinn Bailey was a highly successful IFBB pro during her active career, amassing numerous trophies including the hallowed first place for women’s physique at the 2013 Olympia. Now the bodybuilder and coach is empowering women with her own brand of fitness, and in a recent Instagram post has provided a brilliant tip on how to build your upper glutes using an abductor machine leading to a “top shelf” booty.
Targeting Your Upper Glutes with the Abductor Machine
“Now, normally you do these, you’re sitting down, you know a lot of people are leaning forward, upright, I think they’re all great positions, I like moving around, but that’s targeting your glute max,” says the confidence building coach. The gluteus maximus is the round muscle that we know more fondly as the cheek area, and gives that round, fuller look to the booty.
A Hack for Building Your Upper Glutes
“If I wanna hit the upper glutes, we’re not gonna sit,” explains Bailey. Instead, she elevates herself so that she is a good few inches above and parallel to the seat. Bailey then shifts her feet upwards so that they are on the closest peg, keeping her knees against the inside of the pad. The buff beauty leans against the backrest for support. “Lighten the load,” advises Bailey, explaining that you will need to be working with a lower weight because this variation of the abductor is “so much harder.”
The Importance of Building Your Upper Glutes
Building your upper glutes, top shelf, or more scientifically named gluteus medius is essential for physique competitors, or those who want to look bootylicious on the beach. Aim for three sets in the 8-to-12-rep range for hypertrophy, and remember, as Bailey demonstrates, this move is more intense than regular abductor reps, so be sure to increase the weight steadily.
Conclusion
By incorporating Dana Linn Bailey’s abductor machine hack into your workout routine, you can achieve a more defined and toned upper glute. Remember to start with a lower weight and increase steadily, and don’t forget to stretch and cool down after your workout. Follow Dana Linn Bailey on Instagram for more fitness tips and inspiration.
FAQs
Q: What is the difference between the gluteus maximus and gluteus medius?
A: The gluteus maximus is the round muscle that we know more fondly as the cheek area, and gives that round, fuller look to the booty. The gluteus medius is the upper glute, also known as the “top shelf” of the glute.
Q: How do I know if I am doing the abductor machine hack correctly?
A: Make sure to elevate yourself so that you are a good few inches above and parallel to the seat, and shift your feet upwards so that they are on the closest peg. Keep your knees against the inside of the pad and lean against the backrest for support.
Q: How many sets and reps should I aim for when doing the abductor machine hack?
A: Aim for three sets in the 8-to-12-rep range for hypertrophy.