Hip Adduction Machine
A seated machine that squeezes the legs together to train the inner thighs, muscles that also assist squats and deadlifts.
Muscle activation
- Adductors100%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit with your back against the pad and place the inner knees against the pads.
2. Mid-rep
Pause and squeeze the inner thighs.
3. End of the movement
Open back out under control.
4. Common mistake
Starting from an extreme stretch
Ways to do it
Hip abduction / adduction on 2 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit with your back against the pad and place the inner knees against the pads.
- 2Set the start position to a comfortable stretch, not your maximum.
- 3Hold the handles and sit tall.
Execution
- 1Squeeze the legs together until the pads meet or nearly meet.
- 2Pause and squeeze the inner thighs.
- 3Open back out under control.
- 4Stop at a comfortable stretch before the next rep.
Breathing
Breathe out as you squeeze in, breathe in as you open.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Adductors
Key form cues
- Squeeze the knees together
- Sit tall
- Control the stretch
- No bouncing
Common mistakes
Starting from an extreme stretch
Begin with a moderate range and widen it gradually over weeks.
Letting the legs snap open
Take about three seconds on the way out.
Using momentum to slam the pads together
Reduce the load and pause at the closed position.
Range of motion
From a comfortable wide stretch to the knees together.
Variations
Easier
Seated ball or pillow squeeze
Harder
Copenhagen side plank
At home
Side-lying adductor raise
Machine / cable
Cable standing hip adduction