Hip Adduction (Machine)

The technique.

1. 01

   Sit on the hip adduction machine, placing your inner thighs against the pads.

2. 02

   Adjust the machine to a comfortable starting position, feet on the footrests.

3. 03

   Keep your back pressed firmly against the seat and core braced.

4. 04

   Bring your knees inwards, squeezing your legs together against the resistance.

5. 05

   Squeeze your inner thighs at the peak, then slowly return to the starting position with control.

What goes wrong.

• ×Leaning forward or backward excessively, reducing adductor isolation.
• ×Using too much weight, leading to jerky, uncontrolled movements.
• ×Not achieving a full range of motion, limiting muscle activation.
• ×Rushing the movement, losing tension and control.
• ×Allowing the weight stack to slam down.