Exercise Library
Lever Side Hip Adduction
Sit on a side hip adduction machine with your legs positioned outside the pads and feet planted on the platform. Grip the handles for stability and start with your legs apart. Bring your legs together by contracting your inner thigh muscles against the machine’s resistance, then slowly return to the starting position with controlled movement to strengthen the hip adductors and improve medial stability.
Primary muscle
Inner thighs (adductor magnus
Secondary muscles
adductor longus, adductor brevis, gracilis, pectineus)
Equipment
Leverage Machine
Category
Adductors
How to Do the Lever Side Hip Adduction
- Adjust the start width so your legs begin apart with a light stretch along the inner thighs.
- Sit fully back on the seat with the pads on the inside of your knees or thighs and feet on the supports.
- Sit upright, hold the handles loosely, and brace your midsection.
- Squeeze your legs together against the pads in one even, controlled motion.
- Pause and contract the inner thighs hard when your legs meet.
- Return to the open position slowly, keeping tension on the adductors instead of letting the machine pull you apart.
- Turn the set around just before the stack touches down and repeat.
Common Mistakes
- Slamming the pads together: crashing into the closed position uses momentum and skips the squeeze. Close under control and hold for a beat.
- Free falling on the return: relaxing while the legs open gives away the eccentric, the half of the rep the adductors respond to most. Resist all the way out.
- Setting the range too wide: an aggressive stretch position under fatigue is how groin strains happen on this machine. Stay one notch inside your maximum.
- Arching away from the seat: lifting the hips or arching the back to grind out reps means the load is too heavy. Lighten the stack and stay planted.
Track This Exercise in the App
Log your lever side hip adduction sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.