Hip adductor
- Sit in the hip adduction machine with your back against the pad. Position your legs so the pads rest against the inside of your knees.
- Squeeze your legs together until they touch, engaging your inner thighs.
- Slowly return your legs with control to the starting position.
Tips
- Before you begin, adjust the machine so the pads sit firmly against the inside of your knees, not against your thighs or shins, so the resistance is applied at the correct point throughout the movement.
- Press your back firmly against the back pad and keep it there throughout the set, so your torso stays stable as your legs move.
- On the return phase, let your legs open at a controlled pace rather than releasing them all at once, so you maintain control through the full range of motion.
Common mistakes
- Allowing the hips to slide forward or the lower back to lift off the pad as the legs close, which changes the position you set at the start of the exercise.
- Releasing the legs back to the open position too quickly, so the movement becomes uncontrolled rather than deliberate.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
