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VIDEO DEMO

Slow-eccentric adduction

Progression of Seated Adductor Machine

YouTube · PureGymHow to Do Seated Hip AdductionWatch the demonstration

PROGRESSION · HOW TO DO IT

Slow-eccentric adduction

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

  1. 01
    Set up your version

    Set up specifically for the Slow-eccentric adduction. Sit fully back on the machine and set the pads so the thighs begin apart in a comfortable stretch.

  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

    Make the lowering phase deliberately slow and keep the return smooth.

  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

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02
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EARN THE NEXT STEP

Progress the ownership

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More about this movement

ADDUCTORS & GROIN / 37

Short rangeShort range

Slow-eccentric adduction

Sets: 3–4 · Reps: 10–20

Slow-eccentric 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.