Library / Adductors
Seated Hip Adduction Machine
Machine · Isolation · Isolation
Adductors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Adductors
- Equipment
- Machine
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Set the pads to a comfortable wide stretch that does not strain the groin.
- Squeeze your thighs together smoothly and pause for 1 second.
- Return slowly into the stretched position.
Joint & safety considerations
No specific joint contraindications are flagged for Seated Hip Adduction Machine. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Adductor Copenhagen Plank | Bodyweight swap | Bodyweight |
| Goblet or Bodyweight Deep Squat Hip Pry | Bodyweight swap | Bodyweight |
| Sumo Barbell Deadlift | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.