Thigh Adductor
Thigh Adductor is a resistance exercise – strength exercise involving Adductor longus, Adductor brevis, Adductor magnus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Adductor longus, Adductor brevis, Adductor magnus
- Secondary muscles
- Gracilis, Pectineus, Abdominals
- Exercise type
- Resistance exercise – strength
Exercise technique
- Pads
Place the inner surfaces of your thighs against the pads.
- Starting width
Choose a width you can control without strain.
- Torso support
Rest your back against the support and grip the handles.
- Close
Squeeze the pads toward the midline with your thighs.
- Center
Pause briefly without banging the pads together.
- Open
Brake the weight as you let your legs open again.
- Repeat
At the starting limit, close while keeping your pelvis still.
Key technique points
- Do not push the pads outward as in hip abduction.
- Do not assume the widest setting is required.
- Do not slide your hips forward off the seat.
- Do not bang the pads together.
- Monitor inner-thigh tension on the return.
- Do not rotate the machine arm with your feet.
Common mistakes
Excessive starting width
The limit for controlled closing is exceeded.
Sliding forward
The relationship between the hip axis and pads changes.
Pad collision
The inward pull ends without control.
Releasing the opening
The weight pulls the legs outward quickly.
Torso swing
Momentum overcomes resistance instead of the thighs.
Turning through the feet
The direction of leg pressure on the pads is disrupted.
Frequently asked questions
Thigh Adductor: why is “Excessive starting width” a mistake?
The limit for controlled closing is exceeded.
Thigh Adductor: why is “Sliding forward” a mistake?
The relationship between the hip axis and pads changes.
Thigh Adductor: why is “Pad collision” a mistake?
The inward pull ends without control.
Thigh Adductor: why is “Releasing the opening” a mistake?
The weight pulls the legs outward quickly.
Thigh Adductor: why is “Torso swing” a mistake?
Momentum overcomes resistance instead of the thighs.
Thigh Adductor: why is “Turning through the feet” a mistake?
The direction of leg pressure on the pads is disrupted.
What should I focus on when doing Thigh Adductor?
Do not push the pads outward as in hip abduction. Do not assume the widest setting is required. Do not slide your hips forward off the seat. Do not bang the pads together. Monitor inner-thigh tension on the return. Do not rotate the machine arm with your feet.
Related exercises
- Assisted Pistol Squat
- Band Hip Adductions
- Barbell Full Squat
- Barbell Side Split Squat
- Box Squat with Chains
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.