Adductors · Beginner

Hip Adduction Machine

Adductors

Equipment: Hip Ab/Adduction Machine

How to do it

• Set the start width to a comfortable stretch, not your max
• Sit back with the pads on your inner thighs, near the knees
• Grip the handles and keep your back on the pad
• Squeeze your knees together until the pads meet
• Let your legs open slowly back to the start

Common mistake

✕ SLOUCHING, HIPS SLID FORWARD → ✓ HIPS BACK, SPINE TALL

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, hrs.byu.edu, acefitness.org.