How to perform Leverage Machine Hip Adductor with proper form
Setup
- Adjust the Machine: Set the seat height and backrest to suit your body size. Ensure the pads are positioned at knee level.
- Position Your Legs: Sit comfortably with your back against the support. Place your outer thighs against the pads.
Execution
- Starting Position: Keep your feet flat on the machine and legs apart. Engage your core.
- Inhale: Take a deep breath to brace your core.
- Adduction Movement:
- Press the pads inward by squeezing your legs together.
- Focus on using your inner thigh muscles.
- Pause: Hold the contraction for a moment at the peak.
- Return to Start: Slowly release the pressure, allowing your legs to return to the starting position without letting the weights touch down completely.
Tips
- Keep movements controlled to avoid using momentum.
- Adjust the weights for a manageable load.
- Maintain a neutral spine throughout the exercise.
Common Mistakes
- Lifting the feet off the base.
- Allowing the lower back to arch excessively.
- Not fully engaging the inner thigh during contraction.
Ensure to stay hydrated and listen to your body during the exercise.
Exercises

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps

Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves

Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves

Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Seated Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves, Quadriceps

Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs