# Adductor

The seated hip-adduction machine — squeezes the knees together to load the
inner thighs.

- **Category:** Main circuit
- **Type:** Machine-based hip adduction
- **Targets:** Adductors, inner thighs
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit with your legs placed outside the pads, back flat against the seat, and
knees starting spread apart. Rest your hands on the seat sides and keep your
torso upright.

## Execution

1. Squeeze your knees together against the pads using your inner thighs.
2. Pause when the knees nearly touch, holding the contraction.
3. Let the legs spread back open under control — don't let the pads fling them
   apart.

## Cues

- Drive the movement from the inner thighs, not by rocking the hips.
- Keep the torso upright and the back against the seat.
- Control both directions; the opening phase trains the muscle too.

## Common Mistakes

- Letting the pads throw the legs open at the start of each rep.
- Setting too wide a start range before the muscle is warm.
- Fast, swinging reps that rely on momentum instead of the adductors.

## Progression

Add weight once all four sets of ten are controlled in both directions; pause
two seconds with the knees together to strengthen the fully-shortened position.
