Sit on the hip adduction machine with your back against the pad and your legs placed on the outside of the knee pads, spread apart.
Select an appropriate weight and grip the side handles for stability.
Squeeze your inner thighs to bring the pads together by adducting your legs toward the midline.
Hold the contracted position for 1-2 seconds with the pads together.
Slowly allow the pads to return to the starting (spread) position, controlling the weight.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps | Strength, high intensity/volume |