Legs
Adductor Machine
Strengthen your inner thighs and improve hip stability with the adductor machine.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so your hips and knees are at approximately 90 degrees when seated, with your back flat against the backrest.
Place your outer thighs against the inside of the padded leg pads, positioning your knees in line with your hips.
Grip the handles on either side of the machine for stability and keep your chest upright throughout the movement.
Press your legs together by contracting your inner thighs, slowly bringing the padded pads inward until your legs are nearly touching without locking your knees.
Hold the squeezed position for a brief pause, then slowly release by opening your legs back to the starting position with controlled tension.
Complete all repetitions at a controlled tempo, avoiding any bouncing or jerking motions.
Rest for 60–90 seconds between sets and adjust the weight as needed to maintain proper form throughout the exercise.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding your lower back instead of keeping it flat against the seat, which reduces muscle activation and increases injury risk.
- Pulling your legs in too quickly or using momentum rather than controlled muscle contraction.
- Positioning your knees too far forward or backward instead of keeping them aligned with your hips.
- Allowing your upper body to lean or twist away from the backrest during the movement.
- Not moving through a full range of motion, stopping short of a full contraction or starting position.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.