Lever Seated Hip Adduction (version 2)

1. Set the machine range so the pads start your legs apart at a comfortable stretch, not the widest setting available.
2. Sit back in the seat with the pads against your inner thighs and your feet resting on the platforms.
3. Grip the handles lightly, lift your chest, and press your lower back into the pad.
4. Drive your knees toward each other by squeezing the inner thighs until the pads meet in the middle.
5. Hold the squeeze for a full second at the closed position.
6. Let your legs open back to the start over two to three seconds, fighting the pull of the stack.
7. Reverse direction smoothly at the stretched position without relaxing between reps.

Common Mistakes

• Overstretching the start: maxing out the width setting can strain the groin under load. Increase range gradually as the adductors adapt.
• Fast, half closed reps: pumping shallow reps in the middle of the range skips the stretch and the squeeze. Use the full set range on every rep.
• Bracing with the arms: hauling on the handles turns the movement into a whole body effort. Keep the grip relaxed so the inner thighs work alone.
• Pelvis rolling forward: sliding or tucking in the seat as fatigue builds shortens the range. Reset your sitting position tall between reps if needed.