Hip Adduction Machine
A seated machine exercise squeezing padded arms together with the inner thighs. It isolates the adductor muscles.
Primary muscles
- Adductors
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit in the machine with your back against the pad and the pads against the inside of your knees, legs apart at a comfortable width.
Grip the handles and brace your trunk.
Squeeze your legs together against the pads.
Pause when the pads meet.
Return slowly to the starting width.
Breathing: Exhale as you squeeze in, inhale as you return.
Coaching tips
Squeeze with the inner thighs
Control the stretch
Stay upright
Common mistakes
Starting width too wide
Letting the weight snap back
Leaning forward
Safety notes
Set a starting width that gives a gentle stretch, not a forced one.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.