Pelvis tilts forward during squeeze
Hip flexors assist; adductors lose their isolated stimulus.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Lower Body
Adductor Machine
Coaching cues
- Sit tall; back against pad; inner thighs on the pads
- Squeeze pads together — pure adduction
- Pause at full contraction; hold 1–2 seconds
- Control the return — resist the pads opening the legs
Common faults 2
Trunk rounds forward
Back rounds to assist the squeeze; erectors and QL compensate.
Overactive muscles
Erector spinaeQuadratus lumborum
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗