Legs
Seated Hip Adduction
A controlled, machine-based movement designed to isolate the inner thighs and stabilize the hips.
How to perform.
Follow the sequence — setup is half the lift.
Sit with your back firmly against the padding and place your feet on the footrests with your inner knees against the pads.
Adjust the lever to a comfortable starting width that provides a slight stretch in your inner thighs without straining.
Grip the handles at your sides to stabilize your torso and engage your core to keep your spine neutral.
Exhale as you squeeze your legs together in a smooth, controlled motion until the pads meet in the center.
Pause for a moment at the peak of the contraction to maximize muscle engagement.
Inhale as you slowly return your legs to the starting position, maintaining tension throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum to swing the weight instead of using muscle control.
- Lifting the lower back off the seat during the squeeze.
- Allowing the weight plates to crash together at the end of the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.