How to do the Thigh Adductor
- To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them towards each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | adductors |
| Secondary | glutes, hamstrings |
| Equipment | machine |
| Difficulty | beginner |
| Type | isolation |
No machine? Train the same muscles with these
Ordered by how likely you are to own the 1 option.
Harder than the Thigh Adductor
Superset the Thigh Adductor with
Opposing abductors work — alternate sets without extra rest.
Common questions
What muscles does the Thigh Adductor work?
The Thigh Adductor primarily works the adductors, with the glutes and hamstrings as secondary movers. Band Hip Adductions, Groiners, and Side Leg Raises train the same muscle, across 4 equipment types.
What equipment do you need for the Thigh Adductor?
A Machine. Without a machine, Band Hip Adductions train the same muscle, and 7 of the catalogue's options for this muscle need no equipment.
Is the Thigh Adductor suitable for beginners?
Yes, the Thigh Adductor is rated beginner. Groiners are the progressions from here.
Where should the Thigh Adductor go in a workout?
Late — the Thigh Adductor is isolation work, so it follows your compounds. Supersetting it with Thigh Abductor and Monster Walk cuts session time without extra rest.
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