Machine Hip Adduction
Seated machine exercise isolating inner thigh adductors to build strength and stability for lower body exercises and sports performance.
About Exercise
Equipment
Hip Adductor Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Glutes, Hamstrings
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 Longus, Adductor Magnus
Glutes
4/10Glute Medius
Hamstrings
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Short rest for isolation work
How to Perform
Sit on the hip adduction machine with back against the pad, adjust thigh pads against inner thighs above knees, feet on footrests, and grip side handles.
- Exhale and squeeze thighs together to bring pads inward until they nearly touch.
- Pause briefly at peak contraction to engage inner thighs.
- Inhale and slowly return legs to starting position, maintaining tension.
- Keep spine neutral and avoid using momentum.
- Repeat for desired reps with controlled movement.
Coaching Tips
Form Cues
- Squeeze inner thighs hard
- Keep back flat against pad
- Control the return
- Maintain slight knee bend
- Focus on adductor contraction
Breathing
Inhale during the return to start; exhale as you squeeze thighs together. Brace core throughout.
Tempo
2-1-2
Range of Motion
Start with legs spread to feel a light stretch in inner thighs; adduct until pads lightly touch without forcing.
Safety
Safety Notes
- Avoid excessive stretch in starting position
- Select moderate weight for form
- Do not use if acute hip or groin injury present
- Keep movements slow to prevent strain
Spotting
Spotting not required; machine provides safety. Use weight selector pin securely.
Common Mistakes
- Using momentum to swing pads
- Arching back off pad
- Letting weight stack crash
- Forcing beyond comfortable range
- Locking knees at end
When to Avoid
- Acute hip or groin strain
- Recent pelvic surgery
- Severe lower back pain
Flexibility Needed
- Adequate hip adduction range without pain
Build Up First
- Basic understanding of machine adjustments
Also known as
Seated Hip Adductor, Inner Thigh Machine, Adductor Squeeze
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