MachineIsolation
Hip adductor machine
6–10 reps recommended
- Sit with the pads on the inside of your knees, legs spread wide.
- Squeeze your knees together.
- Let them open slowly to a comfortable stretch.
Adductors
The inner thighs, trained by squeezing your legs together.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Side-to-side leg swings10 each leg
Hold on to something and swing each leg across your body.
- Side lunges8 each side
Step wide and sit into one hip, keeping the other leg straight.