Leg adduction in a machine

This exercise is analogous to hip adductions in the crossover. While it is not as effective as in the crossover, it is done on a machine. It's best to bring the legs together all the way.

Nuances and Mistakes

1. I prefer the variation of the machine where the shins rest on supports, meaning your legs are almost fully extended at the knees. In my opinion, this allows the inner thigh muscles to work a bit better.

2. It is advisable not to round your back or lean it forward. During the last 2-3 repetitions, if you feel fatigued, you can use your hands to assist yourself.

3. Set the weight to a level that allows you to perform at least 10 repetitions. The muscles on the inner thigh are quite weak and delicate, so there is no need for maximum weights.

4. Before this exercise, it is beneficial to warm up your hip joints and stretch your groin ligaments. The better your joint mobility, the wider you will be able to spread your legs, thus increasing the range of motion.

5. This exercise is not fundamental. Therefore, it doesn't make sense to perform it separately from other leg exercises. It is well-suited to be done at the end of your leg workout.

6. By turning your toes outward or inward, you can shift the load inward or outward, respectively.