1. Select an appropriate weight on the hip adduction machine.
2. Sit down on the machine with your back flat against the pad.
3. Place your legs on the inside of the padded lever arms.
4. Grasp the handles on the sides for stability.
5. With a smooth, controlled motion, push your legs together, squeezing your thighs against the resistance.
6. Pause and hold the position when your thighs are as close together as possible.
7. Slowly return to the starting position, ensuring that you control the weight and resist letting it push your legs apart too quickly.
8. Repeat for the desired number of repetitions and sets.
Tips: Don't let the weight stack slam down between reps; the motion should be smooth and controlled.
- Adjust the seat and pads so that the motion feels comfortable and the pads are not too tight on your legs.
- Start with a lighter weight to focus on the correct form and prevent injury.
- For progression, gradually increase the weight or the number of repetitions.
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