Hip Adduction

Sit on the seat, set your legs against the inner side of the pads, and keep your torso upright. Even when leaning against the backrest, press both sit bones evenly so your pelvis does not twist.

Bring your legs together and pull the pads inward. Feel your inner thighs engage while keeping your upper body facing forward.

Slowly send the pads back outward. Keep tension in your inner thighs and control the speed so your legs do not open too quickly.

Make sure your inner thighs shorten into a squeeze, then lengthen again. Maintaining tension in your inner thighs throughout the range matters more than using a wide range.

Opening and closing with momentum breaks the tension and can make your hips uncomfortable. Slow the movement down and make the entire rep consistent instead of adding weight.

Exhale as you bring your legs together, and inhale as you open them. Matching your breathing to the movement helps reduce excessive bracing and maintain a steady pace.

Pause briefly when your legs come together to increase the inner-thigh tension. If your pelvis starts moving, lower the weight right away for better results.