Hip Adduction Machine
Trains the inner thighs directly by squeezing your knees together against a pad, a muscle group squats only partly reach.
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Muscles worked
Target
- Equipment
- Machine, Hip adduction machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the hip adduction machine
- 1Set the starting width so you feel a light stretch in your inner thighs, then sit with your back against the pad.
- 2Place the pads against the inside of your knees and your feet on the foot rests.
- 3Squeeze your knees together until the pads almost meet.
- 4Pause, then let your legs open back to the start under control.
When to pick it: Pick it for stronger inner thighs, which help drive you out of a deep squat and steady the knee. Start with a modest stretch and widen it over time.
Form cues
- Squeeze with the inner thighs
- Sit tall against the pad
- Control the opening
Common mistakes
- Setting the start so wide it strains the groin
- Letting the legs fly open
- Pulling with the arms on the handles
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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