Machine Hip Adduction

oec:machine-hip-adduction

A seated machine exercise that strengthens the inner thighs by drawing the legs together against resistance.

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Also called: Seated Hip Adduction, Hip Adductor Machine, Inner Thigh Machine, Machine Adductor

How to do it

Sit upright in the adductor machine with your back flat against the backrest.
Adjust the lever to set the leg pads outward to a comfortable, deep groin stretch.
Place the inner side of your knees and lower thighs against the padded levers with your feet resting on the foot supports.

Grip the handles at your sides to keep your hips firmly planted in the seat.
Squeeze your knees inward toward each other in a controlled, smooth motion.
Bring the pads together until they lightly touch or achieve full hip adduction.
Pause momentarily at the peak contraction, then slowly reverse the movement under control back to the starting stretch.

Exhale as you squeeze your thighs together; inhale as you slowly return to the widened position.

Letting the weight plates crash at the bottom of the movement.: Maintain continuous muscular tension and stop just before the weight stack touches down.
Setting the machine arms too wide and overstretching the groin tendons.: Adjust the starting range to a comfortable stretch that allows controlled movement without joint strain.
Using torso momentum or lifting the hips out of the seat to force the pads together.: Keep your upper body completely still against the back pad and use only the inner thigh musculature.

Warm up thoroughly and avoid excessive initial abduction angles to prevent groin strains.

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