adductor builder held on your side with your top leg on a bench
your bottom leg hangs free, so the adductors of the top leg hold your whole
hip up against gravity rather than working through a machine's arc
it loads them in a near-lengthened position, which the seated machine only
reaches at its widest setting
Execution
Lie on your side with your top leg resting on a bench at about knee height and
your forearm on the floor under your shoulder. Let your bottom leg hang.
press down through the top leg to lift your hips off the floor
hold your body in a straight line from head to feet
lower your hips back down under control
keep your hips stacked rather than rolling forward or back
finish all reps on one side before switching
Make it harder by sliding further out along the bench so more of your leg hangs
past it, or easier by resting the knee rather than the ankle.
Purpose
adductor builder held on your side with your top leg on a bench
your bottom leg hangs free, so the adductors of the top leg hold your whole
hip up against gravity rather than working through a machine's arc
it loads them in a near-lengthened position, which the seated machine only
reaches at its widest setting
Execution
Lie on your side with your top leg resting on a bench at about knee height and
your forearm on the floor under your shoulder. Let your bottom leg hang.
press down through the top leg to lift your hips off the floor
hold your body in a straight line from head to feet
lower your hips back down under control
keep your hips stacked rather than rolling forward or back
finish all reps on one side before switching
Make it harder by sliding further out along the bench so more of your leg hangs
past it, or easier by resting the knee rather than the ankle.