Dana Linn Bailey’s Tricks to Sculpting Higher Glutes with the Abductor Machine

Danalinn Bailey was a extremely profitable IFBB professional throughout her energetic profession, amassing quite a few trophies together with the hallowed first place for ladies’s physique on the 2013 Olympia. Now the bodybuilder and coach is empowering ladies together with her personal model of health, and in a latest Instagram put up has offered a superb tip on the best way to construct your higher glutes utilizing an abductor machine resulting in a “high shelf” booty.

Bailey factors out through Instagram that “each lady” is attempting to work on the higher glute, often known as the “high shelf of your glute,” however utilizing the abductor machine within the conventional means just isn’t a good way to realize this. As a substitute, she has a hack, so right here’s the best way to attempt it for your self.

Methods to Goal Your Higher Glutes with the Abductor Machine

“Now, usually you do these, you’re sitting down, you recognize lots of people are leaning ahead, upright, I feel they’re all nice positions, I like shifting round, however that’s focusing on your glute max,” says the boldness constructing coach. The gluteus maximus is the spherical muscle that we all know extra fondly because the cheek space, and provides that spherical, fuller look to the booty.

“If I wanna hit the higher glutes, we’re not gonna sit,” explains Bailey. As a substitute, she elevates herself in order that she is an effective few inches above and parallel to the seat. Bailey then shifts her toes upwards in order that they’re on the closest peg, preserving her knees in opposition to the within of the pad. The buff magnificence leans in opposition to the backrest for assist. “Lighten the load,” advises Bailey, explaining that you’ll want to be working with a decrease weight as a result of this variation of the abductor is “a lot tougher.”

Constructing your higher glutes, high shelf, or extra scientifically named gluteus medius is important for physique rivals, or those that need to look bootylicious on the seashore. Purpose for 3 units within the 8-to-12-rep vary for hypertrophy, and keep in mind, as Bailey demonstrates, this transfer is extra intense than common abductor reps, so you should definitely enhance the load steadily.

For extra agency ideas comply with Dana Linn Bailey on Instagram