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Seated Hip Adduction, Selectorized Machine

IntermediateStrengthTier T3

You sit with your back against the pad and a knee pad on the inside of each knee. Your legs start spread apart. You squeeze your legs together against the weight, then let them open slowly.

Targets: Hip
Muscles: Hip Adductors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man seated in a hip-adduction machine, back against the pad, both knees spread apart, gripping the side handles.

    Step 1 of 3

    Sit in the machine with your back firmly against the pad, a knee pad positioned on the inside of each knee, and both knees spread apart at the starting range of motion the adjustment bar has set.

  2. The same man, both knees now pulled together, back still resting against the pad.

    Step 2 of 3

    Pull both knees together against the machine's resistance in a slow, controlled motion, keeping your back against the pad.

  3. A man seated in a hip-adduction machine, back against the pad, both knees spread apart, gripping the side handles.

    Step 3 of 3

    Sit in the machine with your back firmly against the pad, a knee pad positioned on the inside of each knee, and both knees spread apart at the starting range of motion the adjustment bar has set.

Breathing

  • Breathe naturally throughout both the spread and the together positions.

Safety Information

Keep the back resting firmly flat against the machine's back pad throughout the entire movement; leaning forward or arching off the pad to help pull the knees together recruits the trunk instead of the intended hip adductor muscles. Set the starting position range of motion using the machine's own red adjustment bar before beginning, exactly as the placard instructs, and never force the knees beyond the range that adjustment has set, to avoid an uncomfortable or unsafe end-range stretch at the hip or groin. If you feel pain in the hip, groin, or knee at any point during the movement, stop and consult a health care provider. Stop exercising and consult a physician if you feel dizziness or experience any abnormal symptom. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.