Hip Adduction Machine.

Make every rep count.

1. 01

   Sit tall on the machine with your back firmly against the pad and your spine neutral. Adjust the pads so they rest comfortably on your inner thighs.

2. 02

   Start with your legs apart under control. Brace your core and keep your hips and shoulders square.

3. 03

   Exhale as you bring your legs together, squeezing the pads inward using your inner thighs—avoid using momentum.

4. 04

   When the pads meet (or you reach a comfortable end range), pause briefly, then slowly let your legs open back to the start while staying in control.

5. 05

   Repeat for your target reps, keeping the movement smooth and your posture tall throughout.