Lever Seated Hip Adduction

Muscles worked

Setup

1. Position the flat bench in front of the leverage machine so you can sit comfortably while engaging the lever arms.
2. Sit at the edge of the bench with your back upright and adjust the lever pads to rest against the inside of your knees.
3. Select a starting width that provides a deep but comfortable stretch in the inner thighs.
4. Grasp the edges of the bench or the machine handles to stabilize your torso.

How to do it

1. Exhale as you squeeze your thighs together in a smooth, controlled arc until the lever pads meet in the center.
2. Pause and squeeze the adductors forcefully at the peak of the contraction for one second.
3. Inhale as you slowly return the levers to the starting position, resisting the weight throughout the entire range.
4. Maintain a 2-1-2 tempo (2 seconds to close, 1 second squeeze, 2 seconds to open).

Form checklist

• Keep your torso stationary; do not use momentum or rock your body to move the weight.
• Ensure the pads remain in contact with your inner knees/thighs, not your shins.
• Stop the opening phase just before the weight plates touch to maintain constant muscle tension.
• Keep your feet relaxed on the floor or footpegs to ensure the adductors are doing the work.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling your knees together rather than pushing with your feet.
• Try a slight forward lean from the hips to engage the posterior fibers of the adductor magnus more effectively.

Make it harder

• Add a 3-5 second slow eccentric (opening) phase to maximize mechanical tension.
• Perform '1.5 reps' by closing fully, opening halfway, closing again, and then opening fully for one repetition.

Frequently asked

What muscles does the lever seated hip adduction work?

The lever seated hip adduction primarily targets the adductors, and also works the glutes as secondary muscles.

What equipment do you need for the lever seated hip adduction?

The lever seated hip adduction uses leverage machine.

Is the lever seated hip adduction good for beginners?

Yes. The lever seated hip adduction is a beginner-friendly movement and a strong foundation to build on.

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