Legs · Machine · Isolation · Beginner
Thigh Adductor
PrimarySecondary
- Main muscles
- Adductors
- Also working
- Glutes, Hamstrings
How to do it
- To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them towards each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
Swaps on other equipment
Each has the adductors as its main muscle and is also a pull, on a different piece of equipment.
Other adductor exercises
- Lateral Bound · Bodyweight
- Lateral Box Jump · Other
- Lateral Cone Hops · Other
- Lying Bent Leg Groin · Other
- Side Leg Raises · Bodyweight
- Side Lying Groin Stretch · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake