Form cues
- Sit tall
- Control both directions
- Squeeze inner thighs
- Keep hips still
Exercise
Lever Seated Hip Adduction
Upper legs, leverage machine
A seated machine exercise that trains the inner thighs by bringing the legs together against resistance.
Target: adductors. Also works: hamstrings, glutes.
Steps
- Adjust the seat and pads so your knees line up with the machine's pivot point.
- Sit tall with your back against the pad, place your legs outside the thigh pads, and grab the handles.
- Set your feet flat on the footrests and start with your legs comfortably apart.
- Bring your legs together by pressing inward against the pads.
- Squeeze your inner thighs briefly when the pads come together.
- Return the pads outward slowly until you reach the start position without letting the weight slam.
Common mistakes
- Leaning forward or lifting the lower back off the pad.
- Letting the pads fly open on the way back.
- Using short, bouncing reps instead of controlled motion.
- Turning the feet and knees excessively to force the movement.
Breathing
Exhale as you press your legs together, and inhale as you return to the starting position.
In the app, search for Lever Seated Hip Adduction and add it to a workout.