Bodybuilder Dana Linn Bailey has tricks of the trade she’s learned following years of competing at the highest level. In her latest effort, shared via Instagram on November 14, 2024, she offered tips on growing the upper glute shelf with the abductor machine.
“Ladies, we talking about glutes 🍑 Target your upper glute shelf with this little tip on the abductor machine….TRY IT OUT and let me know what you think. It’s that goooood burn 🔥” shares Bailey.
Dana Linn Bailey captured the first Women’s Physique Olympia title in 2013, showcasing a top-tier X-frame, capped shoulders, and a tiny waist. Although she couldn’t retain the title, Bailey transitioned into a successful career as a fitness influencer, sharing her knowledge with lifters of all experience levels.
Having trained alongside titans of the sport like former four-time Mr. Olympia Jay Cutler and expert bodybuilding coach Hany Rambod, Bailey approaches her workout demonstrations strategically, taking into account that small details can dramatically change how someone builds muscle.
Grow the Upper Glute Shelf With Dana Linn Bailey’s Abductor Machine Tips
First, it’s important to realize that the glute is made up of three primary muscles:
- Gluteus Maximus – Responsible for hip extension, external rotation, and assisting in hip abduction.
- Gluteus Medius – Located beneath the gluteus Maximus, it plays a key role in hip abduction and stabilization of the pelvis during walking.
- Gluteus Minimus – The smallest and deepest of the three, it assists the gluteus medius in hip abduction and internal rotation.
Whether you’re sitting down, leaning forward, or in an upright position on the abductor machine, most of these setups target the gluteus maximus.
“How to target your upper glute, which is also known as that top shelf of your glute that every girl is working on using the abductor machine. Now, normally, as you do these, you’re sitting down, a lot of people are leaning forward, upright, I think they are all great positions. I like moving around but that’s targeting your glute max.”
To hit the upper glutes or gluteus medius, Bailey advises lifters to elevate off the seat with their feet placed on the closest pegs with their backs against the pad. This is more challenging so she recommends using lighter weight.
“If I want to hit the upper glutes, we’re not going to sit. Elevate yourself up off the seat. Your feet are going to be on the closest peg. Knees against the pad, keep your back against this, and lighten the load because these are so much harder,” shares Dana Linn Bailey.
Fellow training expert Erin Stern, who won two Figure Olympia titles, has also offered advice for those aiming to build their glutes. She believes understanding how the glute works is essential to stimulating effective growth.
“When it comes to building beautiful glutes it’s important to think about what functions the glutes serve. Now, of course, this is hip extension, we are looking at rotation, stability, you got abduction. There are quite a few ways that the glutes can work and they are the largest muscle in the body.”
From drop set training to glute-building techniques, Dana Linn Bailey continues to give back to fans since stepping away from the stage. The next time you’re hitting the abductor machine, try out her different setups and see if they help sculpt a better upper glute shelf.
RELATED: Dana Linn Bailey Pushes Herself Through Intense Chest and Triceps Workout
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