How to Use the Hip Adductor Machine

This machine works the inner muscles of the thighs, known as the hip or thigh adductors.

Setting up the machine
There are no special set up modifications for this machine, you simply need to adjust the weight load, which is generally found in front of the machine and you’re good to go.

• Open your legs and position your knees against the leg pads on either side so that your knees are behind the leg pad. Some of these machines have additional handlebars in front, which help to release the weight load (using your arms). This is merely to allow you to position your legs without stretching them excessively. Do not use these assistance bars whilst performing the exercise. If the weight load is too heavy, decrease it and use only your inner thigh muscles to do the work.
• Position your hands on the handlebars on either side of the seat.
• Keep your back flat against the seat rest and your arms positioned at either side of the seat on the handlebars provided throughout the exercise. Your butt should also remain on the seat throughout the movement. If it is lifting, decrease the weight load.
• Take a deep breath in and as you exhale, bring your legs together in one smooth motion.
• Focus on using your inner thigh muscles to push the weight load and bring your knees together.
• Hold the position for a count of one.
• Slowly return to the starting position without banging the weight plates between sets.

Variations
There are no variations for this machine, although some may have an additional option to set the widening distance on the machine. Only use this feature once you have developed adequate strength within your normal range of motion.

Author: Dimi Ingle
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