Lever Seated Hip Adduction

adductorsupper legsleverage machine

Matutunan kung paano gawin ang Lever Seated Hip Adduction nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Adductors, na may secondary emphasis sa Hamstrings, Glutes.

Lever Seated Hip Adduction exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Seated Hip Adduction

Sundin ang mga hakbang na ito para maisagawa ang Lever Seated Hip Adduction nang may tamang form:

  1. 1I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na may likod laban sa backrest.
  2. 2Ilagay ang mga paa sa mga footrest at hawakan ang mga handle para sa katatagan.
  3. 3I-engage ang mga adductor muscle at dahan-dahang dalhin ang mga binti nang magkasama, pinipiga ang mga panloob na hita.
  4. 4Huminto sandali sa pinakamataas na contraction, pagkatapos ay dahan-dahang bumalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Lever Seated Hip Adduction

Primary

adductors

Secondary

hamstringsglutes

Exercise Details

Equipment
leverage machine
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Seated Hip Adduction?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Seated Hip Adduction?

Ang Lever Seated Hip Adduction ay pangunahing nagta-target sa iyong Adductors. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Glutes. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Lever Seated Hip Adduction?

Ang Lever Seated Hip Adduction ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Seated Hip Adduction nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang taas ng upuan at iposisyon ang sarili sa makina na may likod laban sa backrest. Ilagay ang mga paa sa mga footrest at hawakan ang mga handle para sa katatagan. I-engage ang mga adductor muscle at dahan-dahang dalhin ang mga binti nang magkasama, pinipiga ang mga panloob na hita. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Seated Hip Adduction?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Lever Seated Hip Adduction?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Seated Hip Adduction best for?

The Lever Seated Hip Adduction fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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