Hip Adduction Machine
Hip, machine, adductors
The hip adduction machine squeezes the knees together against pads while you sit. It trains the adductors, the muscles of the inner thigh. It suits beginners and anyone who wants direct work for the inner thighs.
Setting up
- Sit with the back against the pad and the inner knees against the pads.
- Set the range so the legs start comfortably wide.
- Start with a light load.
How to do a hip adduction
- Squeeze the knees together against the pads.
- Pause when the pads meet.
- Let the legs open slowly.
- Keep the back against the pad.
Breathing. Breathe out as you squeeze in and breathe in as the legs open.
Muscles worked
- Mainly
- Adductors
Common mistakes
- Starting wider than is comfortable. A smaller start is enough, so set the range where the stretch is mild.
- Letting the weights pull the legs open fast. Control on the way out is half the work, so open slowly.
- Leaning forward to squeeze. The inner thighs should do it, so sit tall.
Guide
Guide
Guide
Guide
