Description

This exercise is performed on the machine and trains the adductors (muscles on the inside of the thigh) in isolation.

Exercise

Adductor

Type: Bilateral Rest: 150s Equipment: Adduktor Maschine

Tutorial

1

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. Your inner thighs should be slightly stretched.
2

Squeeze your thighs inwards forcefully until the maximum contraction is reached. Exhale as you do so.
3

Slowly move your thighs outwards in a controlled manner until they are back in the starting position. Breathe in as you do so.
4

One repetition has now been completed. 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.