Adductors exercise

Multi Hip Adduction

Adductor work and pelvic control through hip adduction. The machine guides the movement and gives you stable support.

How to do the Multi Hip Adduction

4 steps, in the order you do them.

Adjust the seat, pads or stops of the machine so the range of motion is comfortable and stable.
Bring your leg toward the midline against the resistance without rotating your pelvis.
Return slowly without losing your torso position.
Repeat at a controlled pace without using momentum.

What goes wrong most often when you do the Multi Hip Adduction, and how to fix it.

The pad sits on your ankle instead of the inside of your thigh.
Adjust the machine arm so the pad rests just above the knee, on the inside of your thigh.
The machine's pivot sits higher or lower than your hip.
Raise or lower the platform until the pivot is level with the hip of the working leg.
You lean your torso toward the working leg to cross it farther.
Hold the handle firmly with your shoulders level and bring the leg across only as far as your pelvis stays still.