Thigh Adductor

Also called hip adduction machine, adductor machine and inner thigh machine.

Works

Adductors, plus glutes and hamstrings

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

1. Slowly press against the machine with your legs to move them towards each other while exhaling.
2. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
3. Repeat for the recommended amount of repetitions.

Cues

• Sit tall, back on the pad.
• Squeeze the knees together.
• Pause 1 second at the end.
• Return slowly to a stretch.

Common mistakes

• Rocking the torso.
• Starting too wide and heavy.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore hip. Pain that's sharp or gets worse set to set means stop.

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