Hip Adduction
The hip adduction machine exercise isolates the inner thigh muscles by squeezing the legs together against resistance. It targets the hip adductors and is commonly used to build inner thigh strength and improve hip stability.
How to do it
- Sit on a hip adduction machine and adjust the pads to rest against the inside of your knees.
- Sit upright with your back flat against the seat and feet on the footrests.
- Squeeze your legs together against the pads in a controlled motion.
- Pause at the point of full adduction.
- Slowly allow your legs to return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your back flat against the seat pad.
- Squeeze your legs inward smoothly without using momentum.
- Pause briefly at the point of full contraction.
- Return to the starting position under control.
Breathing: Exhale as you squeeze your legs inward against the resistance, and inhale as you return to the starting position.
Common mistakes
- Using too much weight, which forces you to jerk the pads together and reduces muscle engagement.
- Lifting your lower back off the pad, which shifts the effort away from your inner thighs.
- Allowing the weight stack to slam down between repetitions, losing tension on the adductors.
Muscles worked
Primary: hip adductors. Secondary: glutes, inner thighs.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp hip or groin discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel the hip adduction machine working?
You should feel it working directly in your inner thighs and groin area.
How often can I do hip adductions?
Two to three times per week is plenty for most beginners to allow adequate recovery.
What if I feel discomfort in my knees?
Lower the weight and make sure your knees and feet are aligned comfortably against the pads.