Exercise
Lever Seated Hip Adduction
The Lever Seated Hip Adduction is a machine exercise that trains the inner thighs by bringing the legs together with controlled resistance.
Lever Seated Hip Adduction
The Lever Seated Hip Adduction is performed seated in a machine with your legs placed against padded levers on the outside. From this position, you press your legs inward against resistance while keeping your upper body steady and supported by the seat and backrest.
The movement mainly works the inner thighs, which play an important role in controlling leg position and supporting stability during standing, walking, and lower-body lifts. You should feel the effort building on the inside of your legs as the pads move closer together, while your hips stay grounded and your torso remains upright.
Lever Seated Hip Adduction is often used to strengthen the inner legs in a focused way, without needing balance or coordination. It works well as accessory training, in warm-ups, or after compound leg exercises. You can adjust the load, range of motion, or tempo to make it easier or more challenging while keeping the movement controlled and smooth.
How to Perform the Lever Seated Hip Adduction
- Adjust the seat height of the adduction machine so the pivot point aligns with your knee joint, then sit with your back flush against the backrest.
- Position your legs on the outside of the pads with the inside of your knees making firm contact, and grip the handles or sides of the seat for stability.
- Engage your core and maintain a neutral spine by sitting tall with your shoulders relaxed and pulled slightly back.
- Inhale and prepare for the movement by creating tension in your inner thigh muscles (adductors).
- Exhale as you squeeze your legs together, pressing the pads inward with the inside of your knees and thighs.
- Control the movement by using your adductor muscles rather than momentum, focusing on the contraction in your inner thighs.
- Pause briefly at the point of maximum contraction, maintaining proper posture throughout your upper body.
- Inhale as you slowly return to the starting position, resisting the weight and controlling the movement until your legs are back at the width of the machine.
Important information
- Keep your feet relaxed and pointed forward throughout the exercise to ensure proper muscle engagement in the adductors.
- Avoid rocking your torso or using momentum to move the weight; the movement should come solely from your inner thighs.
- Don't grip the handles too tightly as this can create unnecessary tension in your upper body and shoulders.
- Make sure to adjust the range of motion limiter if you experience any discomfort in your hips or groin area.
FAQ - Lever Seated Hip Adduction
The Lever Seated Hip Adduction primarily targets the adductor muscle group in your inner thighs, including the adductor magnus, adductor longus, and adductor brevis. Your glutes also engage as stabilizers during this movement.
Position yourself with your back firmly against the pad and adjust the seat height so your shoulders align naturally with the rotation axis of the machine. Ensure your feet are flat on the floor and grab the handles at shoulder level, creating a starting position where your torso forms approximately a 45-degree angle.
You can safely perform this exercise 3-4 times weekly, either as part of your warm-up or cool-down routine. It's particularly beneficial after intense upper body training sessions or on recovery days to maintain shoulder health and function.
Avoid bending your elbows to compensate for limited shoulder mobility, as this negates the stretching benefits. Don't rush through repetitions or use momentum—move slowly and deliberately. Also, never force the movement beyond the point of mild discomfort, as this could lead to shoulder strain.
While classified as intermediate, beginners can perform this exercise safely by starting with very light weight to master proper form. Begin with a weight you can control through the full range of motion for 12-15 reps, focusing on hamstring engagement rather than weight lifted, and progress gradually to avoid strain injuries.
Lever Seated Hip Adduction
Exercise Details
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