Hip Adduction Machine

The only direct ADDUCTOR work in the catalogue (gracilis, adductor magnus and longus). Horme has no volume landmark of its own for that group, so its load is counted under quadriceps: a declared approximation, not an anatomical classification.

• Isolation
• Machine
• Beginner

How to do it

• Back supported and pelvis still against the backrest
• Bring the knees together under control; do not snap them shut
• Open only as far as the stretch stays comfortable
• Full range before load: the adductor responds to the stretch

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Opening further than the hip allows while chasing a stretch
• Helping yourself by pushing the pads with your hands
• Bouncing out of the open position to chain reps

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Cossack Squat
• Lateral Lunge
• Hip Abduction Machine