Smart Workout Diary

Machine Hip Adduction

Machine hip adduction is a seated resistance exercise in which you bring your thighs inward against the machine pads. It primarily trains the hip adductors of the inner thighs, with the hips and core providing stable positioning. It can support inner-thigh strength, hip control, and lower-body training balance.

Demonstration

Machine Hip Adduction — demonstration 1
Machine Hip Adduction — demonstration 2

Instructions

  1. Adjust the machine so the pads rest comfortably against the inner thighs and the starting position allows a controlled, pain-free stretch.
  2. Select a light load, sit tall with your back against the pad, and hold the handles or seat supports.
  3. Set your position with feet supported as designed by the machine, pelvis neutral, chest lifted, and abdomen gently braced.
  4. Bring your thighs together smoothly by squeezing the inner thighs; keep your torso still and avoid using momentum.
  5. Pause briefly when the pads meet or you reach the machine’s comfortable end position, without forcefully pressing farther.
  6. Return slowly to the starting position under control. Do not let the weight stack slam, and repeat for the planned repetitions.
Muscle Group
Hip Adductors
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load. Choose resistance that lets you move smoothly without lifting the hips, leaning, or holding your breath.
  2. Control both directions. Close the pads deliberately and resist the opening phase rather than allowing the stack to pull the legs apart.
  3. Stay within a comfortable range. Do not force an unusually wide starting position or push through sharp discomfort in the groin or hips.
  4. Keep the pelvis quiet. Maintain contact with the backrest and avoid rocking or twisting to make the repetition easier.
Exercise library