Trunk leans forward to generate force
Hip flexors assist the adduction; the inner thigh loses its isolated load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Hip Adduction Machine (Seated)
Coaching cues
- Sit in the machine; pads on the inside of the thighs; knees at 90 degrees
- Squeeze the legs together against the pads — pure hip adduction
- Pause at full adduction; feel the inner thigh and adductor complex contract
- Return slowly — resist the pads opening the legs outward
Common faults 2
Pads returned too fast — no eccentric
The eccentric abductor lengthening is lost; returning under control is half the stimulus.
Overactive muscles
TFLGluteus medius
Corrective work
Foam RollTFL↗StretchButterfly adductor stretch↗