Thigh Adductor

A beginner strength exercise for the quads, done with a machine.

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Thigh Adductor

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Slowly press against the machine with your legs to move them towards each other while exhaling.
Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Thigh Adductor

Questions

What muscles does the Thigh Adductor work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Thigh Adductor good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Thigh Adductor?

Good alternatives that train the quads: Leg Extensions, Single-Leg Leg Extension, Chair Squat or Hack Squat.

How many sets and reps of the Thigh Adductor should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).