Thigh Adductor
How to do the Thigh Adductor
- 1
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.
- 2
Slowly press against the machine with your legs to move them towards each other while exhaling.
- 3
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.
- 4
Repeat for the recommended amount of repetitions.
How to program the Thigh Adductor
Sets and reps
As an isolation movement, the Thigh Adductor is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Thigh Adductor is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Thigh Adductor work?
The Thigh Adductor primarily targets the Adductors. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Thigh Adductor?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Thigh Adductor should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
