Adduction on the device while sitting

Body Position Take a seat on the adduction machine. The insides of your thighs press against the machine's pads. The pads are located at knee height, allowing the knees and the front part of the thighs to exert targeted pressure on them. The thighs should run parallel to the ground, forming an angle of at least 90 degrees between the upper and lower legs. Ensure that your back is straight, and your gaze is directed forward. While many machines offer adjustments for the backrest, the back should never be rounded but rather maintain a slight arch to protect the spine. Grip the handles on the side of the machine with your hands. Position the bars for your legs as far outward as possible. Each athlete should determine their comfortable width, considering that flexibility influences the precise adjustment.

There are also combination machines that allow you to train both abductors and adductors on the device. Often, there are rotatable pads that need to be moved outward to target the adductors.

Movement execution

Now, initiate the adduction on the machine by bringing the thighs toward the center. Inhale during this movement. Subsequently, bring the thighs back outward in a controlled and moderate pace while taking a deep breath. The movement is solely executed by the legs, with the pressure originating from the knees. The feet should exert no force.

Stressed muscles and common mistakes

Further details about the muscles involved and common errors in performing the exercise adduction on the machine while sitting can be found on the page dedicated to adduction on the Adductor Machine.

Alternative variants to adduction on the device while sitting

To introduce more variety into your training, you can also resort to similar exercises or alternative forms of the exercise adduction on the machine while sitting.