How to Do the Hip Adduction Machine
The hip adduction machine has you squeeze your legs together against pads, working the inner thigh muscles that pull your legs toward the midline. It is a simple isolation exercise that builds the adductors, which also help in squats, lunges and deadlifts. It suits beginners and anyone who wants direct inner-thigh work.
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Muscles worked
Primary
- Adductors
Secondary
- None to speak of
How to do the Hip Adduction Machine
- 1
Sit in the machine with your back flat against the pad.
- 2
Place the inside of your knees against the pads and set the starting width to a comfortable stretch.
- 3
Choose a light weight and hold the handles.
- 4
Squeeze your legs together until the pads meet.
- 5
Pause and squeeze your inner thighs for a second.
- 6
Open your legs slowly back to the starting position.
- 7
Keep your hips and back still throughout.
Form cues to remember
- Squeeze knees together smoothly
- Back stays flat on the pad
- Pause at the center
- Open slowly, don't let it slam
Hip Adduction Machine video tutorial
Common mistakes
Starting too wide
Set the range so you feel a mild stretch, not a painful pull.
Jerking the weights
Lower the weight and move steadily.
Letting the stack slam on the way back
Control the return to keep tension on the adductors.
Lifting hips off the seat
Stay seated with your back against the pad.
Sets and reps
| Muscle growth | 3 sets of 12–15 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20 reps, 45 sec rest |
The adductors strain easily, so warm up with a light set and avoid starting from a painful stretch.
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Track your Hip Adduction Machine and watch it go up
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Hip Adduction Machine FAQ
What muscles does the adductor machine work?
It works the adductor group on your inner thigh, including the adductor magnus, longus and brevis. These muscles also help during squats and lunges.
Is the hip adduction machine worth using?
It is a handy way to train your inner thighs directly, and it works well for people who struggle to feel the area in squats. Keep the weight moderate and the range comfortable.
How often should I train adductors on the adductor machine?
One or two sessions a week is plenty for most people. You also get indirect work from squats, lunges and deadlifts.
