Hip Adduction Machine

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit upright in the machine with the inside of your thighs flush against the pads.
• Grip the handles tightly and keep your upper body stable against the backrest.
• Squeeze your legs together under control until the pads meet.
• Return the pads outward slowly, stopping just before the weight stack touches.

Common mistakes

• Letting the weight stack slam or letting the pads collide with excessive force.
• Slouching or sliding the hips forward on the seat, losing pelvic stability.
• Using momentum to swing the legs inward instead of squeezing under control.

Frequently asked questions

Which muscles are targeted by the hip adduction machine?

It targets the adductor group on the inner thigh, including the adductor magnus, longus, and brevis.

How wide should I set the starting position?

Set it to a width that provides a comfortable stretch in the inner thighs without forcing the joints or causing discomfort.

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