Lateral Kneeling Adductor Mobilization Exercise - How To Video & Tips
Try this exercise
Adductors
Hip Adduction Machine
Beginner
Squat
None
The hip adduction machine targets your inner thigh muscles. It builds strength and stability in your adductors for better hip control and athletic performance.
1. Sit on the hip adduction machine with your back flat against the pad and feet on the footrests. 2. Position the leg pads on the inside of your thighs, just above your knees. 3. Grip the handles and squeeze your legs together against the resistance, focusing on your inner thighs. 4. Hold the squeeze for one second at the peak contraction of the hip adduction machine movement. 5. Slowly return to the starting position with control, feeling the stretch in your adductors.
• Keep your core tight and back pressed against the pad during the entire hip adduction machine movement. • Focus on squeezing from your inner thighs, not pushing with your knees or feet. • Control the weight on both the squeeze and release phases for maximum muscle activation. • Start with lighter weight on the hip adduction machine to master the movement pattern first.
• Using too much weight and letting momentum take over instead of controlled muscle contraction. • Rushing through the hip adduction machine reps without holding the peak contraction or controlling the release. • Leaning forward or arching your back instead of staying seated properly against the pad.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your adductors 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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