Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Sit in the adduction machine and set the pads to a comfortable open position.
Place your inner thighs on the pads with your back against the seat.
Hold the side handles and brace your core.
Squeeze your thighs together until the pads nearly touch.
Pause briefly, then open slowly against the resistance without bouncing.
Setting the start position too wide and straining the groin.
Letting the pads fly open with no control.
Holding your breath through the whole set.
Increase the starting width gradually as your mobility improves.
A useful balance to all the outer-hip and glute work.
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.