Description
Seated hip adduction on a machine to target the adductors with a stable trajectory and controlled range of motion.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Sit at the back of the seat with your back against the backrest.
- Place your thighs against the pads and adjust the range of motion to a comfortable opening.
- Keep the pelvis fixed, knees aligned and feet relaxed.
02 · Execution
Perform the rep
- Bring both sides together by squeezing your knees against resistance without momentum.
- Briefly mark the contraction in the center without rebound.
- Slowly reopen to tolerated stretch, keeping the pelvis still.
Technique cue
Firm with the inside of the thighs, without moving the pelvis.
Common mistakes- bounce in the center
- open too quickly on the way back
- lift your buttocks off the seat
- compensate with the lower back
Safety notes
Risks of poor execution
- Forced opening can irritate the groin.
- The rebound when closing increases the stress on the adductors.