Hip Adduction Machine

What is the Hip Adduction Machine?

The hip adduction machine has you sit with pads against the inner knees and squeeze your legs together against resistance. It directly loads the adductors, the inner-thigh muscles that draw the leg toward the midline. Deep squats and lunges already train the adductor magnus hard as a hip extensor; the machine adds direct work for the whole group.

Muscles worked

Primary: Adductors

The adductors are the target: this is pure hip adduction, so the inner-thigh group contracts to pull the thighs toward the midline against the pads, which is its primary anatomical action.

How to perform the Hip Adduction Machine

1. Sit tall in the adduction machine and place the inner thighs against the padded levers with the legs spread wide.
2. Set the starting width so you feel a moderate stretch through the inner-thigh adductors, not a painful pull.
3. Grip the handles and brace the torso upright so the movement happens only at the hips, not the lower back.
4. Squeeze the thighs together smoothly until the pads nearly meet, driving through the adductors the whole way.
5. Control the return, letting the legs spread back to the stretched start without letting the weight stack crash.

Suggested working range: 12–20 reps. Default progression: double progression.

Mechanics

A single-joint isolation movement at the hip in the frontal plane: the only action is hip adduction, knees squeezing inward against the pads. Because nothing else contributes, it isolates the adductors through a controlled range from an outer stretch to a full inner-thigh squeeze.

Form cues

• •Set the start width so you feel a stretch across the inner thighs, not so wide it pinches the hips.
• •Squeeze the knees together under control and pause briefly at the fully-closed position.
• •Resist the eccentric on the way back out rather than letting the pads yank your legs apart.

Common mistakes

• •Using so much weight that the torso twists and the lower back does the work instead of the adductors.
• •Bouncing out of the stretched position rather than controlling the eccentric back to the wide start.
• •Setting the starting width so wide that the inner thigh is over-stretched and the hip feels pinched.

Variations & alternatives

• •Cable hip adduction: the same adduction pattern with an ankle cuff on a cable, standing, for a free-range alternative.
• •Copenhagen plank: a bodyweight isometric that loads the adductors hard for groin resilience.
• •Sumo or wide-stance squats: compound leg work that recruits the adductors under heavier load.

Copenhagen Plank

Adductors · Bodyweight

Cable Hip Adduction

Adductors · Cable

Banded Hip Adduction

Adductors · Resistance band

Butterfly Groin Stretch

Adductors · Bodyweight

Lat Pulldown

Back · Machine

Programming: sets, reps & when to use it

Use 12–20 reps as accessory work for the inner thighs: the adductors respond to controlled tension and a full squeeze, so favor a clean range over heavy stacks. It doubles as useful groin-injury-prevention volume for lifters and athletes who change direction.

Frequently asked questions