Adductor Machine
Hip adduction means bringing the thighs towards the midline of the body. The seated adductor machine provides resistance to this movement and trains the muscles on the inner thighs.
Execution
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1
Adjust the machine to a comfortable starting width. A gentle stretch in the inner thighs is enough; do not force a wider position.
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2
Sit with your back supported, feet on the supports and the pads against the inside of your knees or thighs, according to the machine design.
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3
Release the position lock as instructed on the machine.
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4
Bring your thighs together by pressing against the pads.
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5
Pause briefly, then allow your knees to move apart slowly while controlling the resistance.
Muscles worked
- Adductor brevis, adductor longus and adductor magnus.
- Pectineus and gracilis.
- Other muscles around the hip that help stabilise the movement.
Technique
Start with a light load and learn the movement before increasing resistance. Keep your pelvis and trunk against the support rather than rocking forwards. Avoid letting the weight pull your legs abruptly apart at the end of a repetition.
Alternative
- Standing cable hip adduction.
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