Seated Hip Adduction
Seated Hip Adduction is a strength - hip adduction 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
- Pectineus, Gracilis
- Exercise type
- Strength - hip adduction
Exercise technique
- Machine
Adjust the seat and back support so your pelvis stays stable.
- Pads
Position the pads against your inner thighs.
- Width
Choose a starting width that does not strain your legs.
- Support
Grip the handles and distribute pressure evenly through your hips on the seat.
- Closing
Bring your thighs toward each other with control.
- Contraction
Briefly squeeze your inner thigh muscles without banging the pads together.
- Opening
Slowly resist the load as you return to the starting width.
Key technique points
- Keep your pelvis stable against the back support.
- Do not let pad contact shift onto the knee joint.
- Choose the starting width according to your control.
- Close your legs at the same speed.
- Brake the load as your legs open.
- Do not pull on the handles to lift your torso forward.
Common mistakes
Starting too wide
Do not force a width you cannot control through the groin.
Banging the pads
Do not stop the load through a collision at the end of the closing phase.
Leaning forward from the waist
Do not assist leg closure by rocking your torso.
Rotating the knees
Do not add foot and knee twisting to the thigh movement.
Lifting the hips
Do not lose contact with the seat and change pelvic position.
Releasing the opening phase
Do not allow the resistance to pull your legs suddenly outward.
Frequently asked questions
Seated Hip Adduction: why is “Starting too wide” a mistake?
Do not force a width you cannot control through the groin.
Seated Hip Adduction: why is “Banging the pads” a mistake?
Do not stop the load through a collision at the end of the closing phase.
Seated Hip Adduction: why is “Leaning forward from the waist” a mistake?
Do not assist leg closure by rocking your torso.
Seated Hip Adduction: why is “Rotating the knees” a mistake?
Do not add foot and knee twisting to the thigh movement.
Seated Hip Adduction: why is “Lifting the hips” a mistake?
Do not lose contact with the seat and change pelvic position.
Seated Hip Adduction: why is “Releasing the opening phase” a mistake?
Do not allow the resistance to pull your legs suddenly outward.
What should I focus on when doing Seated Hip Adduction?
Keep your pelvis stable against the back support. Do not let pad contact shift onto the knee joint. Choose the starting width according to your control. Close your legs at the same speed. Brake the load as your legs open. Do not pull on the handles to lift your torso forward.
Related exercises
- Band Hip Adductions
- Barbell Full Squat
- Barbell Side Split Squat
- Box Squat with Chains
- Cable Hip Adduction
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.