Hip adductor machine

  • Working: adductors
  • Equipment: Hip adductor
Hip adductor machine: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Back on the backrest, hips on the seat, do not slide.

  2. Set the stop to a comfortable starting width (a beginner: no more than ~20° per leg), start with the narrowest.

  3. Pads on the inner side of the knees.

  4. Close the knees for 1.5 s without a jerk, pause, open slowly for 2.5 s: the adductors are easily strained when stretched under load.

  5. Light weight, the legs must not be thrown open.

  6. Sharp groin pain: stop, and see a doctor if it comes back.

  7. Do not stretch the groin with the weight.

Common mistakes

  • Starting with too wide a spread — set the stop to a comfortable range, narrowest first.
  • Slamming in and dropping back — close in 1.5 s, open slowly over 2.5 s.
  • Sliding down the seat — back on the pad, hips on the seat.
  • Too heavy — go lighter; the legs should not be thrown open.

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