Description
Seated machine hip adduction to target the adductors along a stable path with a controlled range.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Sit fully back in the seat with your back against the backrest.
- Place your thighs against the pads and set a comfortable opening range.
- Keep your pelvis fixed, knees aligned and feet relaxed.
02 · Execution
Perform the rep
- Bring both sides together by squeezing your knees against the resistance without momentum.
- Contract briefly at the center without bouncing.
- Open slowly into a tolerable stretch while keeping your pelvis still.
Technique cue
Close with your inner thighs without moving your pelvis.
Common mistakes- bouncing at the center
- opening too quickly on the return
- lifting the buttocks off the seat
- compensating with the lower back
Safety notes
Risks of poor execution
- Forcing the opening can irritate the groin.
- Bouncing as you close increases stress on the adductors.