Hips and adductors
Adductor Machine
The Adductor Machine is a strength exercise on a machine for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 6% and hamstrings (semitendinosus/-membranosus) 6%.
Also known as: hip adduction machine
How to do it
- Set the start width so your legs are open to a comfortable stretch with the pads on the inside of your knees.
- Sit with your back against the pad and your feet on the foot bars, and hold the side handles.
- Brace your core and keep your hips pressed into the seat.
- Squeeze your knees together until the pads nearly touch.
- Hold for a moment, then let your legs open slowly back to the start width.
Tips
- Start with a moderate width and open it only when the stretch feels easy.
- Control the opening for about two to three seconds.
Common mistakes
- Setting the start width so wide that the stretch pulls the hips out of the seat.
- Letting the legs fly open on the way back.
- Rocking the torso to squeeze the pads together.
Muscles worked by the Adductor Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the leg toward the midline isolates the adductor group; pectineus and gracilis assist as hip flexor and knee flexor.
Adductor Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Adductor Machine work?
Mainly the adductors.
Is the Adductor Machine good for beginners?
Yes. The Adductor Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Adductor Machine?
For example the Cable Hip Adduction, Lying Hip Adduction and Multi Hip Adduction. They train mostly the same muscles, some with different equipment.
How do you make the Adductor Machine harder?
Add weight or reps, or move on to the Copenhagen Adduction.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.