Hip Adduction Machine: Muscles Worked and How to Do It
TL;DR
The hip adduction machine isolates your adductors, the muscles along your inner thigh that pull your legs together. Your glutes and hamstrings assist lightly to stabilize your hips and pelvis as the pads move, but the adductors do almost all of the work.
- Primary muscle:
- Adductors
- Secondary muscles:
- Glutes, Hamstrings
Muscles worked
Your adductors, the group of muscles running along your inner thigh, are the prime mover on the hip adduction machine. They contract to pull your legs together against the resistance of the pads.
Your glutes and hamstrings work in a smaller, supporting role, stabilizing your hips and pelvis so the movement stays controlled rather than swinging.
Log Hip Adduction Machine in PR Streak
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How to do it
- To 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.
- Slowly press against the machine with your legs to move them towards each other while exhaling.
- Feel 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.
- Repeat for the recommended amount of repetitions.
Form tips
- Sit tall with your back against the pad instead of leaning forward to move more weight.
- Squeeze your inner thighs together at the end of the movement and hold for a second.
- Return to the start slowly rather than letting the weight stack drop.
- Keep the movement smooth and controlled, avoiding any jerking to start the rep.
- Pair it with the hip abduction machine to train the outer thigh muscles too.
Exercise details
| Equipment | Machine |
|---|---|
| Level | Beginner |
| Mechanic | Isolation |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
Does the hip adduction machine reduce inner thigh fat?
No single exercise spot-reduces fat from one area. The hip adduction machine strengthens and builds your adductors, but overall body fat responds to your total training and diet, not to targeting one muscle group.
How many reps should I use on the hip adduction machine?
As an isolation machine exercise, higher reps often work well: 12 or more per set for endurance, or 6-12 reps at a heavier load for muscle size, following the standard NSCA guidelines.
More adductors exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
