Strength Training · Bodybuilding
Machine Hip Adduction
Machine hip adduction is a seated exercise that strengthens your inner thighs by bringing your legs together against resistance.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Select the resistance on the weight stack.
- Sit with your back against the backrest.
- Position your legs with your inner thighs against the pads and your feet on the supports.
- Adjust the starting width to a comfortable spread.
- Grasp the handles beside the seat.
- Press the pads inward to bring your thighs together.
- Slowly open your thighs back to the starting position.
Form cues
- Exhale as you squeeze.
- Keep your shoulders relaxed.
- Keep your pelvis square.
Common mistakes
- Lifting off the seatReduce the resistance if you cannot keep your buttocks on the seat throughout the repetition.
- Twisting your knees inwardKeep your kneecaps pointing in the same direction as your toes.
- Bouncing out of the open positionPause briefly at the widest point before reversing direction.
Safety
Heavy resistance or an excessively wide starting position can strain your groin, especially if the weight pulls your legs apart abruptly.
- Test the machine's range with minimal resistance before your working sets.
- Stop the set if you feel sharp groin pain or pinching in your hip.
- Keep your fingers clear of the moving pads and linkage.
If you have current groin or hip pain, or a recent adductor injury, ask a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Equipment
- Hip Adduction Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled repetitions.