How to do the Hip Adduction Machine
Primary: Adductors · also works Glutes. Also called: inner thigh machine, seated adduction.
Step by step
- 1
Sit in the machine with your back against the pad and the pads on the inside of your knees.
- 2
Set the start width to a comfortable stretch and grip the handles.
- 3
Squeeze your legs together until the pads meet.
- 4
Pause and squeeze your inner thighs.
- 5
Return slowly to the stretched position.
Coaching cues
- Squeeze from the inner thighs
- Pause at the center
- Control the return
Common mistakes
- Starting too wide and straining
- Using momentum
- Letting the weight slam
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Hip Adduction Machine alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hip Adduction Machine work?
Primary: Adductors. Secondary: Adductors, Glutes
How many sets and reps of Hip Adduction Machine should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hip Adduction Machine?
Same movement pattern, different equipment: Sumo Squat, Lateral Lunge, Sumo Deadlift, Hip Abduction Machine, Copenhagen Plank, Leg Extension.
Is the Hip Adduction Machine good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.