Hip Adduction Machine tutorial
The hip adduction machine is an isolation exercise where you sit and squeeze the pads together with your inner thighs. It strengthens the adductor muscles, which play an important role in pelvic and knee stability. It is useful for beginners and athletes in sports with frequent changes of direction.
How to perform
- Sit on the machine with your back against the backrest.
- Position the pads against the insides of your knees or thighs.
- Set the starting width so you feel only a mild stretch in the inner thighs.
- Grip the handles and brace your core.
- Squeeze your thighs together until the pads meet and pause briefly.
- Let your legs open back to the start slowly and with control.
Breathing: Exhale as you squeeze the legs together and inhale as they open.
Key tips
- Don't set the starting width wider than your flexibility allows.
- Keep your torso still and avoid rocking for momentum.
- Return slowly so the muscle works under tension.
Common mistakes
- Starting too wide, risking a groin strain
- Slamming the pads together quickly
- Letting the weight snap back as the legs open
Safety: People with a history of groin injury should start with a small range and light load, or use a ball squeeze between the knees instead.
Legs (quads)Primary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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