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Seated Hip Adduction

Primary target: Adductor Group (内收肌群)

Exercise Details

Equipment

Adductor machine

Sets & Reps

3-4 sets × 12-15 reps · rest 60 s

How to do it

Back on the pad, inner thighs against the pads; draw the legs together slowly to maximum range; 1-second squeeze at the end; return only to a light stretch (no crashing back).

Common mistakes

Leaning forward for leverage, releasing too fast, tiny range

Muscles Worked

Other Exercises for the Same Muscle

Sumo Squat · Cossack Squat · Bulgarian Split Squat