Machine Hip Adduction
A seated machine exercise that isolates the hip adductors (inner thighs). It builds strength and muscle size, providing stability for compound lower body movements.
About Exercise
Equipment
Hip Adductor Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Glutes
Accessory Muscles
Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Magnus, Adductor Longus
Glutes
3/10Hip Flexors
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for muscular endurance sets.
How to Perform
Adjust the seat and resistance arms so the pads rest comfortably against your inner thighs while the legs are spread wide. Select your desired weight and ensure your back is pressed firmly against the backrest.
- Grip the handles and brace your core to stabilize your upper body.
- Press your legs together forcefully, drawing the resistance arms towards the midline until the pads lightly touch.
- Squeeze the inner thighs briefly at the point of peak contraction.
- Slowly and controlledly allow the resistance arms to open back to the wide starting position.
- Stop just before the weight stack fully settles to maintain constant tension throughout the set.
Coaching Tips
Form Cues
- Squeeze inner thighs hard
- Control the negative
- Keep back against pad
- Maintain constant tension
Breathing
Inhale as you return the legs to the wide starting position; exhale powerfully as you press the legs inward.
Tempo
3-0-1
Range of Motion
Move from a maximal safe hip abduction position to a full contraction where the resistance pads lightly touch in the middle.
Safety
Safety Notes
- Avoid using excessive range of motion that causes groin pain.
- Ensure smooth movement; avoid sudden jerks.
Spotting
Not required; this is a machine exercise where safety mechanisms are built-in.
Common Mistakes
- Rushing the eccentric phase
- Leaning forward or back during the lift
- Using excessive momentum to initiate movement
- Allowing the weight stack to drop fully
When to Avoid
- Acute groin strain or injury
- Severe hip joint pain
Flexibility Needed
- Basic hip abduction flexibility
Build Up First
- Ability to control machine resistance.
Also known as
Lever Seated Hip Adduction, Inner Thigh Press, Adductor Machine, Thigh Adductor Machine
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