Lever Seated Hip Adduction
The Lever Seated Hip Adduction primarily works the Adductor Magnus, with secondary activation of the Gracilis, Pectineus. It is a machine isolation exercise at beginner difficulty.
The Lever Seated Hip Adduction is an beginner isolation exercise performed with machine, following a adduction movement pattern. It primarily targets the Adductor Magnus, with secondary engagement of the Gracilis, Pectineus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Adductor Magnus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Adduction |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Adductor Magnus |
| Secondary | Gracilis, Pectineus |
Muscles Worked
The Adductor Magnus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gracilis, and Pectineus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Adductor Magnus (adductors)
Secondary Muscles
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
How to Perform
Preparation
- Sit in machine with legs outside of vertical center pads.
- If available, place heels on foot bars.
- Disengage and pull lever brace to position legs apart until slight stretch is felt.
- Engage lever into locked position.
- Lie back and grasp bars to sides.
Execution
- Move legs together.
- Return and repeat.
Comments
- Sit in machine with leg levers together.
- Use release lever to extend legs apart in starting position.
- Seemounting machineexplaination.
- Also seeSpot Reduction Myth.
Tips & Common Mistakes
- Use slow, controlled movement — avoid swinging the limb.
- Maintain a slight bend in the working limb to reduce joint stress.
- Focus on squeezing the inner thigh or groin muscles at the peak of movement.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Adductor Magnus) and can be substituted based on your equipment or variation preferences.
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