Swings in a crossover: technique of execution, practical recommendations, options for performing swings in a crossover

The exercise “taking your leg back in a machine” is correctly called “hip extension.” But they call it whatever they call it in gyms: “donkey kick”, “gluteal swing”, and “crossover swing”. Be that as it may, this is one of the few isolating single-joint exercises for the buttocks, accessible even to people with joint and spinal injuries. The movement can be performed in several variations; it allows you to train without overloading the musculoskeletal system. What are the nuances of the exercise?

Benefits and disadvantages

Benefits of movement:

1. universal exercise. It can be performed either in a crossover or in a special “butt blaster” machine, and those whose gyms are not equipped with such machines can train with leg weights, use rubber shock absorbers for fitness, or perform the exercise with a leg bent at the knee and a dumbbell on fold There is also a variation when the bar of the Smith machine is pushed with one foot. There are many versions, there is only one movement - you extend the thigh at the hip joint;
2. the movement is not contraindicated for injuries of the lumbar region, it can be used as an auxiliary for healthy athletes, or as the main one during rehabilitation;
3. the exercise is available to beginners and intermediates;
4. can be used as a movement not only to develop the gluteus maximus muscle, but also as an exercise for the hamstrings.

The best exercise machine for shaping the buttocks

Flaws

Most people will not get that “rounded appearance” of their buttocks simply because they first need to increase muscle mass, and then form separate muscle bundles. The exercise can become the main one for some time, but only if other leg work is performed, both aerobic and strength format. Let's say, a runner who runs more than 30 km a week and actively performs jumps and scissors during physical training, this exercise is better suited as the only movement with weights than a girl who is terrified of pumping up her quadriceps, and therefore only does hip extensions.

Those who avoid developing the front of their thighs and strive to have “big buttocks on thin legs” sooner or later face pain in the knees and inflammation around the hip joints. Such training may also provoke poor posture. Therefore, you should abandon such experiments and perform a more balanced training load.

Nuances

Each exercise has nuances that should be taken into account when performing. For leg abduction in a crossover, the recommendations are as follows:

• do not perform the exercise in jerks, abduction of the leg should be smooth;
• do not bend your back, work exclusively with your hips;
• leave the body motionless;
• do not chase the scales until you have worked out the technique;
• try to keep your leg straight throughout the entire range of motion;
• choose the leg width that is comfortable for you.

Such moments help improve execution technique. By following the rules, any athlete can perform the exercise correctly.

Common mistakes

Despite the simplicity of the exercise, many, especially beginner athletes, make mistakes.

1. Overestimation of capabilities - this often happens among beginners who want to overcome the professional load in their first training sessions. This is dangerous to health and may result in the inability to visit the gym for an indefinite period of time.
2. Lack of preparation – you should warm up before training. Failure to comply with this point will result in ligament tears, sprains and other health problems.
3. Incorrect execution technique - often people perform the exercise in the way that is convenient for them, and not in the way that the technique requires. There will be no results from such training and the athlete will waste time.
4. Ignoring safety rules - they exist in any gym. Not only beginners, but also professional athletes face this problem. Negligent attitude to safety rules leads to bruises, torn ligaments and other injuries during training.
5. Incorrect fixation of the fastener - this error is rare, but it does happen. Because of this, not only injuries occur, but also fractures. If the fastener strap comes loose, there is a high probability that the athlete will hit the floor, which will also lead to unfavorable results.

Athletes are advised to eliminate these errors in order to avoid the unfortunate consequences of training.

Advantages

Crossover classes are available even to beginner athletes. The ease of use of the simulator, as well as a differentiated approach to loads, does not cause difficulties in training.

The following advantages also stand out:

• the simulator is convenient and safe to use if the rules are followed;
• the load is performed strictly on the buttocks area;
• the ability to quickly change the mode.

This is why many athletes like this exercise.

Technique with emphasis on the knee

"Butt blasters" come in two types. One of them provides support for the abdomen, forearms and shins. Another requires the exercise to be performed while standing. In the first version, the technique is as follows:

1. adjust the abdominal support so that it is comfortable to kneel;
2. place your shins on the pads of the exercise machine;
3. rest your forearms on the hand rests;
4. rest your ankle over your heel on a pillow or place your foot firmly (depending on the design of the simulator);
5. remove the safety stop with your hand or simply start moving your leg up, straightening your hip;
6. achieve a significant contraction of the gluteal muscle;
7. return to the starting position.

Pulling the leg back onto the buttock

How to feel a muscle

So, how can you get an effective muscle workout when swinging your legs?

1. looking for your angle in which the muscle will “wake up”. It’s a pity, but not a single stranger can tell you exactly what is best for you. Try different options, don’t be shy and don’t be afraid to look stupid, the main thing here is to understand your body and this exercise. Don't get stuck on one option;
2. Try not to stand on your elbows, but do the exercise on outstretched, straight arms. Try a different position: grab the crossover for greater comfort. Play with turning/tilting your back, but always keep it straight.
3. Let's give the best advice that always helps: you need to think about the muscle you are currently working on. Think with this muscle. Let her do the work.

   Imagine how the muscle fibers contract in it. How it compresses, overcoming the load. A detailed article on how to awaken muscles from sleep: Concentration in training: shake your butt with your head;

4. To avoid touching the floor with your foot, try to shift your weight slightly to your supporting leg;
5. Select adequate weights, each repetition should be performed with enthusiasm and effort;
6. Use the full range of motion, moving your leg back as far as possible;
7. Perform the movement smoothly and do not jerk the cable;
8. Try to move your leg back as straight as possible;
9. At the top point of the trajectory, hold for 1-2 counts and squeeze your Madame Sija;
10. Create artificial tension in your butt throughout the entire exercise, i.e. Tighten your buttocks additionally.

Great pops to everyone and remember, your Madame Sizhu is far from the center of the universe, there are more important things in life, but that doesn’t mean you should settle for less

Standing leg abduction technique

There may be several variations. If you are using a crossover, fix your body in an incline position and hold the handle of the machine with your hands. When using a buttock exerciser with a special design for standing training, perform the exercise with your hands resting on the support pad.

• Starting position - standing, securing the crossover cuff to your leg (here we stand facing the machine), or leaning against the stop to extend the hip;
• By extending your hip, lift your leg up, overcoming the resistance of the machine;
• Move until peak contraction of the gluteal muscle;
• When the peak is reached, slowly lower your leg to the starting position;
• Complete as many repetitions as necessary.

Training complex for girls. Pulling the leg back in a standing simulator for the gluteal muscles.

What can be replaced

Sometimes, for some reason, an athlete needs to replace a crossover activity. Don’t be upset, because there are similar exercises that affect the gluteal muscles.

1. Sumo squats with barbell.
2. Squats with dumbbells.
3. Exercises on the Smith machine.
4. Lunges with a barbell.
5. Lunges with dumbbells.
6. Plie squats.
7. Hyperextension on a fitball.
8. Bench leg press.
9. Romanian deadlift.
10. Gluteal bridge in Smith.

Recommendation

The movement is not the main one. It can be used as a second one, if the student strives to give more load, or as the only one, if this is an easy workout. Then the deadlift or squat will be separated into a separate workout, and the hip extension will be a so-called easy day. This is a more optimal scheme for those who are involved in running or other types of athletics. For fitness, it is better to have two exercises for the back of the thigh and buttocks.

For advanced practitioners, the following leg workout is possible:

1. leg press with feet placed “high and narrow”;
2. Romanian deadlift;
3. single-leg dumbbell row on the buttocks;
4. gluteal bridge;
5. hip extension in the simulator; flexion of the lower leg in the simulator (femoral biceps).

For those who perform fullbody or circular exercises, schemes with two exercises in the plan are best suited.

The Guaranteed Way to Get Great Butts

To pump up your buttocks, you don’t have to do any special exercises. You can change each exercise for the legs to focus on the muscles of the buttocks. Growth requires hard training - sets of 20-30 repetitions are more suitable for toning muscles and improving definition. If you want to pump up your buttocks, you must give them a lot of exercise.

You can perform 8 exercises in each lower body workout and take very short rest breaks between sets, which makes the workout intense and also allows for a cardiovascular workout. It helps maintain low body fat levels and also trains endurance.

How to pump up your buttocks and work on your quadriceps by performing 8 exercises of 4 approaches each? It's all about foot placement, especially compound exercises like squats and leg presses that actively engage the quadriceps. Always place your feet on the top of the machine platform, spreading them wide and pointing your toes out to the sides. It is also very important to push through your heels during each repetition when performing the exercise.

Test out the glute workout routine for yourself, and use the tips to get the most out of each session.