Seated Hip Adduction

준비 자세

1. 01Sit with the back against the pad and feet on the platforms.
2. 02Set the start width to a comfortable inner-thigh stretch, not a forced split.
3. 03Position the pads against the inner knees.
4. 04Grip the handles and sit tall.

수행

1. 01Squeeze the knees together until the pads meet in the middle.
2. 02Hold the squeeze for a one count.
3. 03Let the legs open slowly back to the stretched start width.
4. 04Repeat without letting the stack rest between reps.

체크포인트

• -The starting width gives a stretch you can control, not pain.
• -The squeeze finishes with the pads together on every rep.
• -Hips and torso stay still while the legs do the work.

흔한 실수

• -Setting the start position wider than your usable range.
• -Letting the weight yank the legs apart on the eccentric.
• -Half reps that never finish the squeeze.
• -Holding the breath and straining through the set.