Hip Adduction Machine
The hip adduction machine is a machine-based exercise targeting the hip adductor muscles of the inner thigh. This isolation movement builds inner thigh strength and stability and is commonly used in lower body and rehabilitation programs.
How to do it
- Sit in the hip adduction machine with your back flat against the pad and legs positioned outside the padded arms.
- Adjust the machine to your range of motion.
- Squeeze your inner thighs and bring your legs together against the pads.
- Pause at the closest point, then slowly allow your legs to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat against the backrest throughout the movement.
- Adjust the starting width comfortably to your current range of motion.
- Squeeze your inner thighs smoothly to bring the pads together.
- Control the weight as your legs return to the starting position.
Breathing: Exhale as you squeeze your legs together, and inhale as you slowly return to the starting position.
Common mistakes
- Using momentum to swing the pads closed, which reduces muscle engagement and control.
- Lifting the lower back off the pad, which shifts effort away from the inner thighs.
- Allowing the weight stack to slam down between repetitions, which loses muscle tension.
Muscles worked
Primary: adductors. Secondary: glutes, inner thighs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp groin or hip discomfort, ease off or stop the exercise immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a clear muscular contraction along your inner thighs and groin area.
How wide should I set the machine?
Set it to a width that provides a gentle stretch in your inner thighs without causing any sharp discomfort or strain.
Can I use this machine every day?
It is best to allow 48 hours of recovery between leg workouts, so 2 to 3 times per week is plenty for most beginners.