Strength · Recomp guide

Thigh Adductor

The thigh adductor is a beginner strength exercise for your adductors, using machine.

Main muscles
Adductors
Also works
Glutes, Hamstrings
Equipment
Machine
Level
Beginner
Thigh Adductor, starting position
Start
Thigh Adductor, end position
Finish

Setup

Sit in the adductor machine with your back against the pad and the pads on the inside of your knees.

How to do it

  1. Start with your legs as wide as is comfortable.
  2. Squeeze your knees together.
  3. Pause briefly with the pads together.
  4. Open slowly back to the start.

Coaching cues

  • Control the way out.
  • Sit tall, hands on the handles.

Common mistakes

  • Letting the weight snap your legs open.
  • Starting wider than your hips allow.

Alternatives to the thigh adductor

Band Hip Adductions Bands Carioca Quick Step Body weight Lateral Bound Body weight Lateral Box Jump Other Lateral Cone Hops Other