Thigh Adductor
The Thigh Adductor isolates the Adductors through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. The glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Thigh Adductor
- 1
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.
- 2
Slowly press against the machine with your legs to move them towards each other while exhaling.
- 3
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.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Thigh Adductor work?
The Thigh Adductor primarily works the Adductors. Secondary muscles include the Glutes, Hamstrings, which assist during the movement.
Is the Thigh Adductor good for beginners?
Yes, the Thigh Adductor is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Thigh Adductor?
You need machine to perform the Thigh Adductor. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.