Machine Hip Adduction
Muscles worked
Instructions
- 1To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- 2Slowly press against the machine with your legs to move them towards each other while exhaling.
- 3Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Machine Hip Adduction
The machine hip adduction is an isolation exercise that directly targets the adductors, the muscle group on the inner thigh that's often overlooked in favor of the quadriceps and glutes. Seated with the legs resting on movable pads, the exercise simply involves bringing the legs together against resistance, in a guided and perfectly safe motion. The adductors play an important role in pelvis and knee stability, especially during change-of-direction movements or lateral lunges, and strengthening them helps prevent groin injuries, which are common in sports involving quick footwork. It's a simple exercise to add as an accessory to a leg program, using a controlled tempo without jerky motions to protect the joints.
check_circleBenefits
- check_circleDirectly targets the adductors, often neglected
- check_circleImproves pelvis and knee stability
- check_circleHelps prevent groin injuries
- check_circleGuided, safe movement thanks to the machine
lightbulbExecution tips
- lightbulbKeep the upper body perfectly still throughout the set
- lightbulbPress the legs together in a controlled way, without jerking
- lightbulbHold the contraction for a second in the squeezed position
- lightbulbChoose a moderate load to prioritize control of the movement
warningCommon mistakes
- warningMaking jerky movements that risk straining the groin
- warningUsing the torso to help the movement instead of the legs
- warningLoading too heavy, which shortens the range of motion
- warningReleasing too fast without controlling the return to the start
helpFrequently asked questions
Why train the adductors?expand_more
They stabilize the pelvis and knee and are used in many sports with change-of-direction movement; strengthening them lowers the risk of groin injuries.
Do I need high reps for this exercise?expand_more
Moderate loading with controlled reps is enough; the main goal is contraction quality.
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