GlutesBeginnerIsolation
Hip Adduction Machine
Seated machine squeezing the knees together.
Benefits
- Inner-thigh strength
- Helps squat stability
How to do it
- Start from a comfortable stretch
- Squeeze the knees together
- Slow return
Common mistakes
- Over-stretching at the start
- Bouncing
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Hip · Avoid
Avoid with a severe or worse hip limitation; use an easier alternative.
Alternatives
Similar
No equipment
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time