Duration required
Focus Area required
 s rest

Hip Adductor

Key Points:

  • With the padding facing inwards sit in the machine, putting your thighs against the pads.
  • Spread your legs away from each other as far as comfortable.
  • Slowly bring them back together to just before they touch and repeat.

Common Mistakes:

  • Overextending the hips outwards.
  • Using excessive momentum to swing outwards or back in.
  • Pushing out from your feet.

Where you should 'feel it':

Primary Muscles:
Inner Thigh
Secondary Muscles:
Muscle diagram with the following muscles highlighted Inner Thigh, Glutes

Similar Exercises

Adjust the machine so that when you're seated against the padding your knees are aligned with the pivot point of the machine. Position the bottom pad so that when your legs are almost fully extended out, it rests between the lower end of your calves and above your ankles. Keep your feet straight and your legs aligned at approximately the width of your hips throughout.

Start by contracting your hamstrings to curl the pad down and towards the back of your thighs, go as far as comfortable, then slowly extend back to the starting position in a controlled manner. Tense your core and use the hand grips to ensure your upper body remains stable. Repeat for the desired amount of repetitions, then retract the front pad off your legs to exit.

Avoid the use of excessive momentum, swinging the pad without control.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
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