Hips
Lever Seated Hip Adduction
Adjust the machine so the inner thighs rest comfortably against the pads. Sit upright with your back supported and grip the handles.
- Equipment
- Gym Machine
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- adductor longus
- adductor brevis
- adductor magnus
Secondary muscles
- gracilis
- pectineus
- gluteus maximus
Target muscles
- hips
- glutes
- legs
How to perform
- 1
Adjust the machine so the inner thighs rest comfortably against the pads.
- 2
Sit upright with your back supported and grip the handles.
- 3
Start with your legs positioned apart in the open position.
- 4
Exhale and bring your legs inward by squeezing your inner thighs.
- 5
Continue until your legs meet or reach a comfortable end range.
- 6
Pause briefly at peak contraction.
- 7
Slowly return to the starting position under control and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
