isolation · Isolation
Hip Adduction Machine
Hip Adduction Machine is an isolation isolation movement for adductors, using Hip Adduction Machine. It also works glutes. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Adductors
- Equipment
- Hip Adduction Machine
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 45s
- Force
- pull
How to do it
- 1Set up
Pads on the inside of the knees, start range set to a stretch you can control.
- 2The cue that matters
Open until you feel a real stretch, then squeeze the knees together slowly.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Adductors does most of the work. Glutes take the rest.
Adductors exercisesglutes