Popular Gym Machines That Aren't Doing As Much As People Think

The abductors and adductors work together to move your legs sideways. These muscles stabilize your hips and glutes, protect your knees, and may reduce injury risk, explains sports scientist Pete Gaffney (via 220 Triathlon). They play both an aesthetic and functional role, contributing to the shape of your legs and glutes. 

Many gym-goers use the hip abduction/adduction machine to isolate and strengthen these muscles. But this piece of equipment is pretty much useless, says personal trainer Phil Sims. "People often use this isolation exercise as they believe it will help melt the fat off their thighs, but compound moves will engage more muscles and burn calories faster," he told Men's Health. The hip abduction/adduction machine can also cause injuries to the hip and IT band, warns Men's Journal.

A better option is to do single-leg squats, lateral squats, barbell lunges, or single-leg Romanian deadlifts. These movements engage multiple muscles, including your abductors, adductors, quads, hamstrings, and glutes. Plus, your core will work hard to keep you in balance. Resistance bands can be a great choice, too. These accessories elicit greater muscle recruitment compared to the hip abduction/adduction machine, reports a 2013 study published in the International Journal of Sports Physical Therapy. 

To reap the benefits, wrap one end of the band around your ankle. Attach the other end to a stationary object and then slowly bring your leg to the right or left side, depending on the muscles targeted. Return to the starting position and repeat.