Machine Hip Adduction
Also known as: hip adductor machine, inner thigh machine
- Primary muscleAdductors
- EquipmentMachine
- DifficultyBeginner
- TypeIsolation · Hip isolation
- Secondary muscles
- Hamstrings, Glutes
- Body part
- Upper Legs
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Seated pads let you train both inner thighs at once against a pin-selected stack, which makes this the easiest adduction option to load heavy and progress week over week. Set the starting width to a comfortable stretch rather than the widest notch, and let the range grow gradually as the sets accumulate.
How to do the Machine Hip Adduction
- Adjust the seat height and position yourself on the machine with your back against the backrest.
- Place your feet on the footrests and grasp the handles for stability.
- Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
- Pause for a moment at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the knees together as if crushing something between them and hold for a count.
Muscles worked
Primary
Adductors · Legs
The inner thigh muscles pull the leg toward the midline, and you should feel a deep squeeze on the inside of the thigh at the end of each rep.
Secondary
Common mistakes
- Slamming the pads together — control the return and squeeze at the middle rather than letting the stack bounce.
- Setting the start too wide — start the range where you feel a stretch but no strain, and widen it over weeks as it improves.
- Leaning back on the machine — keep the back against the pad and the hips still, since rocking makes the movement easier and shifts the load.
- Fast side lying reps — on side lying adductions lift slowly and pause at the top to keep the inner thigh working.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Adduction work goes at the end of a lower body session or in the warm-up before wide stance squats. Superset it with hip abduction on the neighboring machine.
Variations and alternatives
Frequently asked questions
What muscles does the Machine Hip Adduction work?
The Machine Hip Adduction primarily works the adductors. It also involves the hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Machine Hip Adduction good for beginners?
Yes. The Machine Hip Adduction is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Hip Adduction?
If you cannot do the Machine Hip Adduction, try the Side Lying Hip Adduction, the Cable Hip Adduction or the Side Plank Hip Adduction. Each of them trains the adductors through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Hip Adduction, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.