Abductors & Adductors

The adductors are an important muscle group that contributes to hip strength and mobility.

Seated Hip Abduction

Machine

Strength Standards (1RM)

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

start by taking a seat and moving the footrests to a comfortable position. Your workout will be better if you’re starting with your knees together because you get a full range of motion.
Once you’re comfortable, position your feet flat on the footrests.
Now move the pin into your desired weight.
To perform one rep, push your legs outwards as far as they go.
Hold this position for a second and then return to your starting position.
Repeat

Seated Hip Adduction

Strength Standards (1RM)

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

start by taking a seat and moving the footrests to a comfortable position. Your workout will be better if you’re starting with your knees together because you get a full range of motion.
Once you’re comfortable, position your feet flat on the footrests.
Now move the pin into your desired weight.
To perform one rep, push your legs inwards as far as they go.
Hold this position for a second and then return to your starting position.
Repeat

Sumo Squat

Strength Standards (1RM)

Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com

Stand in in a wider than shoulder width stance with your toes pointing outwards
Lower down into a squat, dropping your hips down and back while keeping your chest up and back straight until your thighs are parallel to the ground
Push off through the floor returning to starting position
Repeat for desired reps

If your looking for specific exercises to work specific muscle groups then why not check out our FREE Exercise Database.

Everything is broken down into specific muscle groups with videos too.