What is an Adductor Machine?

compound exercises

What is an Adductor Machine?

An adductor machine is an exercise machine used to target the inner thigh adductor muscles. It involves squeezing the legs together against resistance while seated.

How Does an Adductor Machine Work?

To use an adductor machine, sit on the seat and place the pads on the insides of your knees or thighs. Keep your back straight and contracted. Squeeze your legs in towards each other against the resistance pads. Hold for 1-2 seconds before slowly returning to the start position.

Muscles Worked

  • Adductor magnus
  • Adductor longus
  • Gracilis
  • Pectineus

Benefits of the Adductor Machine

  • Isolates inner thighs unlike squats
  • Allows progressive overload by adjusting weight
  • Works adductors through full range of motion
  • Can help correct muscle imbalances
  • Improves hip and groin flexibility

Common Questions

  • How much weight should I use? Start light and work up to a challenging but controlled weight.
  • Should my knees point straight or out? Aim for knees pointing straight ahead if comfortable.

Don’t Confuse With

  • Abductor machine – Works the outer thighs. Motion is legs moving apart.

In summary, the adductor machine targets the inner thigh muscles to build strength and balance out common weakness in that area.

69 / 100

Thank you for reading this post, don't forget to subscribe to our free newsletter