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Adductor Machine

A machine-based isolation exercise that targets the adductor muscles of the inner thigh, building strength and muscle development in the medial leg.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Beginner

Technique

Sit in the adductor machine with your back against the pad and legs positioned on the machine. Bring your legs together by contracting your inner thigh muscles, then slowly return to the starting position.

Starting Position

Sit in adductor machine with back against pad, legs positioned on machine, ready to perform adduction.

Finishing Position

Legs brought together through adduction, maintaining proper form and control throughout the movement.

Form Cues

Keep back against pad, squeeze with control, feel the contraction, maintain proper form

Common Mistakes

Lifting hips, using momentum, incomplete range of motion, poor back position

Progression Tips

Increase weight, add tempo changes, try different angles, or perform more reps.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use resistance bands.

Safety Notes

Maintain proper form to avoid groin strain. Stop if you experience pain in inner thighs, hips, or lower back. Keep your back pressed against the pad throughout the movement.