Hip Adduction Machine

Technique

How to perform Hip Adduction Machine

1. To begin, sit down on the adductor machine and select a weight you are comfortable with.
2. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side.
3. Your entire upper body (from the waist up) should be stationary.
4. This is the starting position.
5. Slowly press against the machine with your legs to move them towards each other while exhaling.
6. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in.
7. Keep your upper body stationary and avoid fast, jerking motions.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Hip Adduction Machine

Programming relevance

Muscles involved

Primary targets: Adductor Magnus, Adductor Longus, Gracilis, Pectineus.