Legs
Adductor Machine
A controlled, isolation movement designed to build inner thigh strength and improve lateral hip stability.
How to perform.
Follow the sequence — setup is half the lift.
Sit with your back firmly against the backrest and your feet placed securely on the footrests.
Adjust the lever to a comfortable starting width that provides a slight stretch in your inner thighs without causing strain.
Grasp the handles on the side of the seat to stabilize your torso and keep your spine neutral.
Exhale as you press against the pads, bringing your knees together in a smooth, controlled motion.
Squeeze the pads together at the peak of the movement for a one-second pause.
Inhale as you slowly return to the starting position, maintaining tension on the weights without letting them touch the stack.
Repeat the movement for the desired number of repetitions while keeping your hips glued to the seat.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to move the weight.
- Setting the starting width too wide for current flexibility levels.
- Lifting the lower back off the backrest during the squeeze.
- Allowing the weight stack to slam between repetitions.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.