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Paused Machine Hip Adduction

Adductors Tier A for Adductors Machine Isolation Pull
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3sets
12-15reps
45srest
~3.7kcal/min

How to do it

Muscles worked

See the full tier list · Adductors

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inInner thighs

Inner thighs.

Key cue (the coach says it during the set)“Squeeze the legs together, return slowly.”

Tempo · In 1 s · hold 1 · out 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee discomfort. Reduce the range and place the pads above the knees.
  • Feel it in Front of hipsFront of the hip working. Sit tall and keep the movement slow.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Sit tall with your back supported so the target muscle does the work.
  • Pause for 1–2 seconds at the hardest point of every rep — no bouncing.
  • Start at a moderate width and widen it as your flexibility improves.
  • Control the opening phase — that is where the stretch builds strength.
  • Adjust the seat so your joint lines up with the machine’s pivot point.

Common mistakes

  • Letting the weight yank your legs open.
  • Starting so wide that you strain your groin.

Breathing

Exhale as you squeeze your legs together, inhale as they open.

Equipment needed

Machine
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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