Exercises

Seated hip adduction machine

Bring your thighs together against machine resistance. The seated support makes the load easy to adjust for your adductors.

Seated adductor machine with pads against the inner knees, feet supported and legs moderately apart.

Machine · Seated

Source: Physitrack · Hip Adduction in a Machine

Step by step

  1. Adjust the seat and starting width to a comfortable range, with pads against the inside of your knees and feet supported.
  2. Sit against the backrest, grip the handles and brace your torso.
  3. Bring your thighs together smoothly without moving your pelvis.
  4. Let the legs open slowly to the starting width without letting the weight stack slam.

Common mistakes

  • Choosing a painfully wide starting position.
  • Rocking the torso, bouncing or letting the stack drop.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.