Machine Hip Adductions

Technique

Setup

Set the starting width so you feel a light stretch in your inner thighs, not a strain. Sit with your back against the pad, the pads against the inside of your knees, and hold the handles.

Movement

Squeeze your knees together until the pads meet, keeping your back against the pad. Let them open slowly back to the starting width without letting the stack touch down.

Form Tip

Start with a modest range of motion. The groin is easy to strain at the widest point, so build the starting width up over several sessions.

Increase Difficulty

Pause for 2 seconds with the pads together, or widen the starting position gradually.

Decrease Difficulty

Use a lighter stack and a narrower starting position.