Own Every Range
← Back to library

VIDEO DEMO

Heavier full-range adduction

Progression of Seated Adductor Machine

YouTube · PureGymHow to Do Seated Hip AdductionWatch the demonstration

PROGRESSION · HOW TO DO IT

Heavier full-range adduction

These steps are written specifically for the Heavier full-range adduction. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Heavier full-range adduction. Add only enough load to preserve the same range, tempo, and position as the easier version.

  2. 02
    Move the pattern

    Keep the pelvis still as you bring the knees toward each other against the pads.

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled.

  4. 04
    Finish with control

    Pause when the pads meet, then allow the legs to open slowly without bouncing into the end range. Return to the stretch without bouncing.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

ADDUCTORS & GROIN / 37

Short rangeShort range

Heavier full-range adduction

Sets: 3–4 · Reps: 10–20

Heavier full-range adduction is a progression of Seated Adductor Machine. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The machine gives the adductors direct, measurable loading and lets the starting width expand only as far as the athlete can control.