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Machine Hip Adduction 5s · no sound

Machine Hip Adduction

A seated machine isolation that squeezes the pads together, loading the inner thigh through hip adduction.

Primary muscle
Adductors
Equipment
Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the machine so your legs start comfortably apart, without forcing the stretch.
  2. Sit upright with your back flat against the pad and grip the handles.
  3. Place the inside of each thigh against the pads.
  4. Draw your legs together until the pads meet.
  5. Squeeze briefly at the closed position without letting the pelvis rotate.
  6. Open the legs slowly back to the start and repeat.

Common mistakes

  • Setting the start too wide, which pushes the adductors into a stretch they cannot control.
  • Arching the lower back, which tips the pelvis and changes what the pads actually load.
  • Letting the pads fly open on the return, which drops the eccentric half of the repetition.
  • Chasing heavy loads on a cold muscle, which is how the adductor group gets strained.

Muscles worked

Primary
Adductors
Secondary
GlutesHamstrings

Plans that include the Machine Hip Adduction

Glute Builder
Glute Builder
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
 Low-Impact Foundations
Low-Impact Foundations
Days a week
3× a week
Session
~40 min
Level
Beginner
Equipment
Gym

Similar exercises

Adductor / Groin Stretch Beginner Adductor / Groin Stretch Adductors Bodyweight Calf Press Beginner Calf Press Calves Machine Copenhagen Plank Advanced Copenhagen Plank Adductors Bodyweight Cossack Squat Intermediate Cossack Squat Adductors Bodyweight Dumbbell Cossack Squat Intermediate Dumbbell Cossack Squat Adductors Dumbbell

Good to know

What muscles does the Machine Hip Adduction work?
Mainly the adductors. It also works the glutes and hamstrings.
What equipment do you need for the Machine Hip Adduction?
It uses a machine.
Is the Machine Hip Adduction good for beginners?
GymVim rates it beginner.

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