Hip Adduction Machine

Starting position

• Set the machine so that, seated, you feel a noticeable but comfortable stretch on the inner thighs.
• Back flat against the backrest, pads at the inside of the knees.

Execution

• Bring the legs together in the middle under control and hold the tension for 1 second.
• Return slowly and braked without letting the weight rest.
• For muscle growth: 2–3 sets of 8–12 reps.

Common mistakes

• Starting position too wide: the adductors are sensitive to overstretching.
• Jerky movements.
• Stop the set at once if you feel a stabbing pain in the groin.