GymPlan AIThigh Adductor
Thigh Adductor is a beginner isolation machine exercise that mainly works your adductors (inner thighs), with help from your glutes and hamstrings.
How to do the thigh adductor
- To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them towards each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialThigh Adductor alternatives
Exercises that train the same main muscle, including options with other equipment.
FAQ
What muscles does the thigh adductor work?
It mainly works your adductors (inner thighs); your glutes and hamstrings assist.
How many sets and reps of thigh adductor should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the thigh adductor good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.