Arms and calves · New to it
Hip Adduction Machine
Squeezing your knees together against padded arms while seated, for the inner thighs.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- adductors
- Kit
- Machine
- Dose
- 12 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit with your back on the pad and the pads against the inside of your knees, legs open as wide as is comfortable.
While you move
- Start where it stretches gently
- Squeeze the knees together
- Pause
- Open slowly
Avoid
- Starting wider than is comfortable
- Letting the pads snap open
- Leaning forward
Take care if you have trouble with your hips.