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§ L · Exercises · AdductorsUpdated

Lever Seated Hip Adduction

Strengthens the adductors and improves hip control. This helps with balance, changes of direction, and stability in squats.

All hip flexor and adductor exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Adductors

How to perform

§ 02 · Steps
  1. 01

    Sit on the seated hip adduction machine and adjust the seat and starting position so the knee pads rest against your inner thighs and your knees are bent at about 90 degrees.

  2. 02

    Grip the handles and brace your core so your hips stay against the seat and your lower back does not arch.

  3. 03

    Bring your thighs together in a controlled motion by squeezing the pads inward, and achieve a strong contraction at the end of the movement.

  4. 04

    Pause briefly at the top and exhale in a controlled manner without letting your pelvis tilt.

  5. 05

    Slowly return your thighs to the starting position, maintaining tension and control throughout the entire range of motion.

Beginner's guide

§ 03 · Guide
What it works

Strengthens the adductors and improves hip control. This helps with balance, changes of direction, and stability in squats.

What it should feel like

You should feel it in your inner thighs, especially at the squeeze. It should not feel like strain in your groin or lower back.

Most common mistake

A common mistake is rocking your body with the weight. Keep your hips against the pad and move your legs under control through the full range.

How to get started at the gym

§ 04 · SisuLift

Lever Seated Hip Adduction is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Tips

§ 05 · Tips

Keep your hips and lower back firmly against the seat and avoid rocking with the weight. Adjust the range of motion so you feel a stretch in your inner thighs without pain in your groin.

This exercise effectively targets the hip adductors and helps improve pelvic control to support other lower-body movements.

More exercises: Adductors

§ 06 · Same muscles

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