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Legs
Seated Hip Adduction Machine
A seated machine exercise for the inner-thigh adductors.
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Target
Legs
Category
Lower body · Strength
Difficulty
Beginner
Sets
3
Reps
12-15
Execution
How to perform
1. Adjust the seat and pads to a comfortable starting width without forcing a stretch.
2. Sit supported with your feet placed as instructed by the machine.
3. Bring your thighs together slowly while keeping your pelvis still.
4. Return under control and avoid allowing the weight stack to slam.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Adjust the seat and pads to a comfortable starting width without forcing a stretch
- 2Sit supported with your feet placed as instructed by the machine
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.