Hip Adduction - Machine

Other types of Hip Adduction: Bodyweight Resistance Tube Stability Ball


  • Sit in the machine with your feet on the foot pegs and your spine neutral against the back pad.

  • Open the knee pads to the starting position by lightly pressing the knee pads apart. Engage your abdominals then pull your knees together. Pause with the pads touching then slowly release to the pre-stretch position.

  • Some hip adduction machines suggest that your back sit upright and others suggest a reclined position with a fixed back pad. Follow the angle of the back pad with a neutral spine and your abs engaged.

  • Thighs 

  • Adductor magnus, Brevis and longus, Pectineus, Gracilis

  • TIP: You can get a deep stretch if you push the knee pads far apart then hold in that position.


Variations for Hip Adduction

  • Cable Hip Adduction

    Use light weight until your knee has developed a good base line of strength. Lift the pin/securing point up a little higher if you wish to attach the loop to your thigh instead of lower leg.

 

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