Pilates Ring Adduction
Bring the thighs toward the midline to train the inner thigh. Main target: adductors. Also working: glutes. Starting point: 3 × 12–20 repetitions.
Instructions
Setup
- Prepare and inspect the required equipment (Pilates ring) and clear enough space for the full movement and safe exit.
- For Pilates Ring Adduction, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Sit or lie with the pelvis level and place the pads or ring comfortably against the thighs.
Execution
- Squeeze inward without twisting the knees, pause, then open under control.
Range, tempo and breathing
- Perform 3 × 12–20 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not slam the pads together or force a wide start. Reduce resistance or starting width.
Regression and progression
- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.
- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your adductor is recovered.