Hip Adductors
WITH M1
Lever Standing Hip Adduction
Instructions
Preparation
- Adjust platform so lever fulcrum is same height as hip articulation. Adjust roller pad to a side position. Face machine and grasp bars to sides. Place inside of thigh on roller pad and remain standing on supporting leg.
Execution
- Move leg toward and across supporting leg Return and repeat. Reposition roller pad lever and continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Adductor Magnus Inner Thigh
Synergists: A muscle that assists another muscle to accomplish a movement
- Pectineus (Thigh (upper), Hip Flexors)
- Gracilis (Inner Thigh, Hip Adducto)
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Adductors, Hip (Opposite Side)
WITH M3
Cable Hip Adduction
Instructions
Preparation
- Stand in front of low pulley facing to one side. Attach cable cuff to near ankle. Step out away from the stack with a wide stance and grasp ballet bar. Stand on far foot and allow near leg to be Pulled toward low pulley.
Execution
- Move near leg just in front of far leg by abduction the hip. Return and repeat. Turn around and continue with opposite leg.
Muscles
Target: The primary muscle intended for exercise
- Adductor Magnus Inner Thigh
Synergists: A muscle that assists another muscle to accomplish a movement
- Pectineus (Thigh (upper), Hip Flexors)
- Gracilis (Inner Thigh, Hip Adducto)
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint
- Adductors, Hip (Opposite Side)