Seated Hip Adduction Machine
a.k.a. Inner Thigh Machine, Thigh Adductor
Differentiation: Mechanics
This variation of a hip adduction exercise is unique. Here is how: you push your legs together | using a seated Thigh Adductor Machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing other Abductor exercises, such as Cable Hip Adductions). Not focussing on balancing allows you to intently focus on each contraction in your Adductors (inner hip/groin area).
Starting Position
To get into starting position, do this...
1) Locate a Thigh Adductor Machine.
2) Select a suitable weight.
3) Adjust the seat height, if needed.
4) Set the machine's pads so that your legs are spread as far as possible.
5) Sit upright on the thigh adductor machine's seat
6) ...and grasp the side handles so that your arms are straight down.
7) Place your inner thighs against the machine's pads.
8) They will be wide apart at this point.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Flexing your inner groin, exhale as you bring your knees together
3) ...until the pads touch.
4) Squeeze and hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale as you slowly allow your thighs to move apart again using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head and back against the pad throughout the entire movement.
Be sure to slowly progress through the movement, as the machine will allow you to focus on contraction rather than technique.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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