Why it matters
Trains the muscles that draw the thigh toward the body’s midline.
Hip Adduction
Hip Adduction
Target muscles
Adductors
The adductors pull the thigh toward the midline and help stabilize the pelvis in squats and lunges.
Execution cues
- Sit firmly
- Close through a comfortable range
- Return slowly
Common mistake
Using a fast bounce or a painful range.
Training prescription
- Equipment
- Gym equipment
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.