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Hip Adduction (Machine)

Primary muscle
Adductors
Equipment
Machine

Overview

A seated machine exercise that trains the inner thigh muscles by squeezing your legs together against resistance.

How to do it

  1. Set the starting width so you feel a mild stretch in your inner thighs.

  2. Sit tall with the pads against the inside of your knees.

  3. Squeeze your legs together until the pads meet.

  4. Hold the squeeze for a moment.

  5. Return slowly to the starting width under control.

Tips

  • Start with a narrower range and widen it as you get comfortable.
  • Keep your back against the pad and your hips on the seat.

Common mistakes

  • Starting from a position so wide that you cannot control it.
  • Letting your legs fly open on the way back.
  • Using momentum instead of your inner thighs.

Similar exercises

All Adductors exercises

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