This exercise involves sitting on a lever machine and using your inner thigh muscles to bring your legs together against resistance. It primarily targets the adductor muscles of the hip.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the adductor muscles of the hip
- Improves hip stability and balance
- Can help prevent injuries in the hip and groin area
- Targets the inner thigh muscles, which can be difficult to isolate with other exercises
- Can be modified for different fitness levels by adjusting the weight or resistance used
Execution Protocol
- Adjust the machine so that the seat is at the appropriate height for your body.
- Sit on the machine with your back against the backrest and your feet on the footrests.
- Place your knees against the pads on the inside of the machine.
- Grasp the handles on either side of the seat for stability.
- Press your knees together, using your inner thigh muscles to bring them towards each other.
- Hold the contraction for a few seconds, then slowly release back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Adductors
Primary