Lever Seated Hip Adduction

1. Sit fully back on the machine seat and set the start position so your legs begin comfortably apart, with the pads against your inner thighs or inner knees.
2. Plant your feet on the footrests and hold the side handles lightly for stability.
3. Sit tall with your chest up and lower back against the pad, then brace your core.
4. Squeeze your legs together in one smooth motion, pressing through the inner thighs rather than the feet.
5. Hold the fully closed position for a one second squeeze.
6. Open your legs back to the start position slowly, resisting the machine the entire way.
7. Stop just before the weight stack touches down and begin the next rep.

Common Mistakes

• Starting too wide: setting the pads at an extreme stretch strains the groin before it is warmed up. Begin with a moderate width and widen over weeks.
• Letting the stack slam: dropping the weight on the way out skips the eccentric half of the rep, which is where much of the strength gain comes from.
• Gripping with the feet: pushing hard through the footrests recruits the quads and hides adductor weakness. Keep foot pressure light.
• Slouching in the seat: rounding the lower back tilts the pelvis and reduces the stretch on the adductors. Stay upright against the back pad.