Machine Hip Adductor
10 reps
Squeeze your knees together against the pads, then let them open back out slowly.
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ADDUCTORS
Machine Hip Adductor
A seated machine movement that isolates the inner thigh adductors as you draw your knees together. The guided path adds stability so you can focus effort on the muscle instead of controlling the weight. It's a simple, effective way to build inner-thigh strength.
How to do it
- 1
Sit upright in the adductor machine with your lower back pressed into the back pad.
- 2
Bend your knees to 90 degrees and place your feet on the pedals in a wide stance with your knees against the inner pads.
- 3
Brace your core to hold your spine neutral and still.
- 4
Squeeze your knees together against the pads in a controlled arc.
- 5
Bring the pads all the way together.
- 6
Let your knees open back to the starting position under control and repeat.