Lower body · Adductors

Hip adduction machine

How to use the hip adduction machine: starting width, range of motion, common mistakes and why strong adductors help your knees and hips.

Technique video

The hip adduction machine trains the movement of bringing your legs together against resistance. It strengthens the inner thigh, a large muscle group that stabilizes the hip and knee and works much harder in deep squats than most people think.

Muscles worked

The adductor group: adductor magnus, longus and brevis, plus the pectineus and gracilis. The adductor magnus also helps extend the hip alongside the glutes.

How to do it

1. Set the starting width so you feel a moderate stretch on your inner thighs, with no pain.
2. Sit with your back against the pad and the pads on the inside of your knees.
3. Hold the handles and brace your abs lightly.
4. Bring your legs together under control until the pads almost touch.
5. Hold for a second and return slowly to the starting width.

Common mistakes

• Starting too wide with heavy weight: it can cause a groin strain.
• Slamming the legs together and letting the plates crash.
• Lifting your hips off the seat.
• Short range from too much load.

Variations and progression

• Standing cable adduction: trains each leg separately, though it loads the standing ankle.
• Superset with the abductor machine: one set of each back to back, as in glute routines.

It works well with 12–20 reps and a slow return.

Precautions

It only loads the hip, with no impact and no load on the back or ankles. If you have had a groin strain, start with light weight and a narrow width, and check with your physical therapist.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.