Lever Seated Hip Adduction

Cómo hacer el Lever Seated Hip Adduction

1. 1Set the machine's range lever so the pads start with your legs spread to a comfortable width, then load the stack.
2. 2Sit upright with your hips over the machine's pivot point and your back flat against the seatback.
3. 3Rest your inner thighs firmly against the centre of the pads, place your feet on the footrests, and hold the handles lightly for stability.
4. 4Brace your core and set your knees and toes pointing straight ahead.
5. 5Exhale and squeeze your thighs inward, driving the pads together in a smooth arc until your knees are almost touching.
6. 6Hold the fully shortened position for a count of one without letting your hips shift on the seat.
7. 7Inhale and resist the pads apart over 2–3 seconds, stopping at your starting width with tension still on the adductors.
8. 8Complete your reps, then release the range lever and let the pads swing open before standing up.

Consejos de técnica

• Initiate the squeeze from high on the inner thigh near the groin rather than pushing with your knees, so the adductors drive the full arc.
• Keep your knees and toes facing forward; if the thighs rotate outward, the movement turns into hip rotation and the adductors lose tension.
• Set the starting width conservatively if your hips are tight — you cannot adjust it once you are seated under a loaded stack — and open the range only as flexibility improves.
• Treat this as accessory work at the end of a leg session; the adductors are small muscles and respond best to moderate load with a deliberate tempo.

Errores comunes

• Loading too much weight and cutting the range short — the adductors never reach full shortening, so most of the stimulus is lost.
• Rocking the hips forward off the seatback at the end of the squeeze — that is the hip flexors and torso stealing the rep instead of the adductors contracting.
• Letting the stack throw the pads back open — skipping the eccentric gives up the phase that drives most of the muscle growth.
• Pulling hard on the handles — the upper body braces against the machine and takes tension off the inner thighs.
• Starting with the pads set too wide — loading the adductors in a deep stretch they cannot control is how groin strains happen, especially for less flexible lifters.

Preguntas frecuentes