Hip Adduction Machine
Adjust the machine so your knees align comfortably with the pivot point and place your inner thighs against the pads. Sit upright with your back firmly against the backrest and grip the handles for stability.
- Equipment
- Gym Machine
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- adductor longus
- adductor brevis
- adductor magnus
Secondary muscles
- gracilis
- pectineus
- hip flexors
Target muscles
- inner thighs
- glutes
- hips
How to perform
- 1
Adjust the machine so your knees align comfortably with the pivot point and place your inner thighs against the pads.
- 2
Sit upright with your back firmly against the backrest and grip the handles for stability.
- 3
Start with your legs apart in a controlled stretched position.
- 4
Exhale and bring your legs inward by squeezing your inner thighs until the pads nearly touch.
- 5
Pause briefly at the peak contraction while maintaining tension in the adductors.
- 6
Slowly return to the starting position under control without letting the weight stack slam.
Safety & form
Train smart. Read these notes before adding heavy load.
