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Hip Adduction Machine
- 1 - Adjust the machine pads so they rest against the inner thighs just above the knees, and set the weight to an appropriate resistance level.
- 2 - Sit upright on the machine with your back flat against the backrest and your feet placed on the foot rests.
- 3 - Position your legs apart at the starting width set by the machine, ensuring your inner thighs are in contact with the pads.
- 4 - Engage your core and keep your upper body still throughout the movement.
- 5 - Slowly squeeze your thighs together by pushing the pads inward until your legs are fully adducted at the midline.
- 6 - Hold the contracted position for a brief moment, feeling the tension in your inner thighs.
- 7 - Slowly return your legs back to the starting position in a controlled manner and repeat for the desired number of repetitions.
