LiftSetsLiftSets / Exercises / Thigh Adductor
Thigh Adductor
Works the adductors. Helped by the glutes and hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
adductorsgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Back against the pad.
- Squeeze the knees together and pause.
- Open slowly to a comfortable stretch.
How to do it
- To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them towards each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.
Track it in LiftSets
Log Thigh Adductor with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store