Sit on the seat. Position your feet on the footrests and your knees outside the knee pads. Move the knee pads outwards to the desired starting position. The inside of your thighs should be slightly stretched.
2
Press your thighs together forcefully until you reach maximum contraction. Breathe out as you do this.
3
Slowly and carefully move your thighs outwards until they are back in the starting position. Breathe in as you do this.
4
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Sit with your bottom all the way back so that your back rests completely against the backrest and you don't form a hunchback. Use the full range of motion! Move your legs so far outwards that your inner thighs are slightly stretched. Your thighs should not be overstretched and you should still be able to exert enough force to push the knee pads inwards. Move your thighs inwards until the maximum contraction is reached.
Muscle groups
Primary
Thigh (adductors)
Secondary
—
Tertiary
—
Equipment
Adductor machine
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