Hip Adduction Machine

Setup

1. 01Sit in the machine with your back against the pad.
2. 02Place the inner thighs against the leg pads.
3. 03Set the start width to a comfortable stretch.
4. 04Grip the handles and sit tall.

Execution

1. 01Squeeze the legs together until the pads meet.
2. 02Pause briefly at the fully closed position.
3. 03Open the legs slowly back to the stretch.
4. 04Stop before the weight stack touches down.

Checkpoints

• -The pelvis stays still against the seat.
• -The squeeze finishes with the pads touching.
• -The return takes about two seconds.
• -Tension stays on the stack at the open position.

Common mistakes

• -Setting the start width beyond a comfortable stretch.
• -Letting the stack slam down between reps.
• -Rocking the torso to help the squeeze.
• -Rushing reps without a pause at the close.