Legs / Beginner / Isolation (single joint)

Thigh Adductor

A machine isolation exercise for the adductors, with the glutes and hamstrings assisting.

At a glance

Primary

Adductors

Secondary

Glutes, Hamstrings

Equipment

Machines

Movement pattern

Hip adduction

Level

Beginner

Type

Legs, Isolation (single joint)

How to do it

1. 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.
2. Slowly press against the machine with your legs to move them towards each other while exhaling.
3. 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.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Starting with the legs forced wide into a big stretch.

  Why it hurts: The adductors are loaded at full length, a common way to strain the groin.

  ✓ Instead: Set a starting width that feels like a light stretch and control both directions.

• ✗ Slamming the pads together.

  Why it hurts: Momentum replaces muscle work and jolts the groin attachments.

  ✓ Instead: Squeeze for a second at the middle and return slowly.

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