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Male
Lever Seated Hip Adduction
Muscles involved
Performing the lever seated hip adduction seems straightforward, but paying close attention to your form will make a massive difference in your training. The most common mistake people make is using momentum or letting the weight snap back when widening their legs. By keeping your back firmly against the backrest and focusing on a controlled tempo, you ensure that your adductor muscles do all the heavy lifting without straining your hip joints. Taking advantage of the lever machine properly means avoiding jerky movements and maintaining constant tension throughout the range of motion. Pay attention to keeping a stable torso and controlled breathing, avoiding partial reps, and you will unlock much better results safely.
How to do it
1. Sit on the hip adduction machine with your back supported against the backrest. 2. Place your legs outside the pads with your feet supported on the lever. 3. Bring your legs together against the resistance, keeping your torso stable. 4. Return in a controlled manner to the starting position and repeat.
Equipment required
Muscles worked
Tips
- Keep your back supported against the backrest. - Contract your adductors when bringing your legs together. - Control the return to maintain muscle tension.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
