How to perform Leverage Machine Hip Adductor with proper form

Setup

1. Adjust the Machine: Set the seat height and backrest to suit your body size. Ensure the pads are positioned at knee level.
2. Position Your Legs: Sit comfortably with your back against the support. Place your outer thighs against the pads.

Execution

1. Starting Position: Keep your feet flat on the machine and legs apart. Engage your core.
2. Inhale: Take a deep breath to brace your core.
3. Adduction Movement:
   • Press the pads inward by squeezing your legs together.
   • Focus on using your inner thigh muscles.
4. Pause: Hold the contraction for a moment at the peak.
5. Return to Start: Slowly release the pressure, allowing your legs to return to the starting position without letting the weights touch down completely.

Tips

• Keep movements controlled to avoid using momentum.
• Adjust the weights for a manageable load.
• Maintain a neutral spine throughout the exercise.

Common Mistakes

• Lifting the feet off the base.
• Allowing the lower back to arch excessively.
• Not fully engaging the inner thigh during contraction.

Ensure to stay hydrated and listen to your body during the exercise.