Adduction (seated), machine

Adduction (seated), machine is a very popular exercise among women, because here the inner thighs can be very isolated and intensively trained. Due to the execution on the machine, it is equally suitable for beginners, advanced and professionals.

Adduction (seated), machine
Adduction (seated), machine

Muscles involved

Primary

  • hip adductors

Secondary

Correct execution of adduction (seated), machine

  • Many adduction machines can be adjusted so that you can get in without spreading your legs in the starting position.
  • Assume a stable sitting position on the adduction device and press your back firmly against the back cushion.
  • Position your legs/feet on the two supports provided so that the padding can rest against the inside of each leg.
  • Now adjust the device so that your legs are spread outwards by about 30 to 45° in the start position. Y
  • Your hands are on the handles provided for this purpose.
  • Now start the movement by slowly bringing your legs completely together against the resistance of the machine, pause briefly and then return your legs to the starting position.

Common mistakes with adduction (seated), machine

  • Machine incorrectly adjusted: Make sure that your legs press comfortably against the pads with your knees and that you can perform the movement without pain. You can adjust the back position flexibly. However, it is always important that you form a slight hollow back.
  • Momentum: In seated adduction on the machine, the movement only comes from your hip adductor muscle group. You should not use momentum as this will lessen the training effect.
  • Too much weight: too much weight will prevent you from performing the exercise correctly. This reduces the training effect and increases the risk of injury. 
  • Support with the feet: Your feet remain motionless during the execution. You only exert pressure with your knees to train the adductors.

Variations of adduction