Hip Adduction (Sled)

An isolation exercise using a sled machine to target the hip adductors (inner thigh muscles) through medial movement against resistance.

Instructions

1. Load the sled machine with appropriate weight.
2. Sit upright with your back against the backrest, feet flat on the floor.
3. Position your legs in a spread position at the starting point.
4. Place your legs against the padded support bars or footplate.
5. Push your legs together against the resistance by adducting at the hips.
6. Bring your legs together in a controlled manner until they meet.
7. Pause briefly and feel the contraction in your inner thighs.
8. Slowly open your legs back to the starting position with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Move deliberately and under control; avoid swinging or using momentum.
• Full range of motion from legs spread to legs together maximizes muscle engagement.
• Control the eccentric (opening) phase to maximize time under tension.
• Select a weight that allows strict form without excessive strain on hip joints.
• This movement targets the often-neglected inner thigh and improves hip stability.
• Maintain constant back contact with the pad throughout the movement.