Hip adduction

3 × 15-20  ·  Equipment: Leg machine

Muscle groups: Legs & glutes

How to do hip adduction

1. Sit with your back supported and place your legs against the inner pads.
2. Brace your core and keep your pelvis stable.
3. Exhale and bring your legs together squeezing your adductors.
4. Squeeze for 1 second at the point of closure.
5. Open slowly and in a controlled way feeling the inner stretch.
6. Avoid jerky movements and keep your back against the pad.

Mistakes to avoid

• Don't force the close or the stretch beyond a comfortable hip range.
• Don't use your hands or torso to force the movement.
• Lower the load if you feel pain in the groin or adductors.
• Keep your back against the pad to protect your lower back.

Progression

• Start with 15-20 reps at a controllable weight.
• Increase the resistance once you finish the set with good form.
• Add a 1-2 second pause at the point of closure.
• As you progress, combine with wide squats or lateral lunges for the adductors.