Adductor Machine
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Adductors
Secondary muscle groups
Gluteus Maximus, Obliques
Movement pattern
Seated Hip Adduction
Training goal
Hypertrophy
Sport
Soccer, Hockey, Football, Bodybuilding, General Athletic Development
Overview
Purpose. Isolate the adductors with controllable load and no balance requirement.
How it fits the system. A beginner-level seated hip adduction entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Donkey Calf Raise.
Primary muscles
Adductors
Secondary muscles
Gluteus Maximus, Obliques
Movement pattern
Seated Hip Adduction
Equipment
Machine
Difficulty
Beginner
How to Perform
- Sit with the pads against the outside of the knees and the thighs abducted.
- Set the range so the start position is a comfortable stretch.
- Squeeze the thighs together and pause one second.
- Return slowly to the start under control.
Coaching Cues
- "Squeeze, hold, control back."
- "Sit tall against the back pad."
- "Do not let the pads slam."
Common Mistakes
- Using an excessive starting range that provokes the groin.
- Letting the weight snap back.
Progressions & Regressions
Progressions
Add load, extend the starting range, or add a slow eccentric.
Regressions
Reduce load and range.
When to Use It
When to use
Adductor hypertrophy, groin rehabilitation and knee-valgus support work.
When not to use
Acute groin strain in the protected phase.
Programming
10–15 reps, 3 sets, 60 seconds rest.
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