Machine Hip Adduction

How to do it

Adjust the hip adductor machine so the pads are positioned on the insides of your knees or thighs. Sit on the machine, hold the handles for support and place your feet on the footrests. Start with your legs open against the resistance. Engage your inner thigh muscles and bring your legs together until the pads touch. Pause, then slowly open your legs back to the starting position. Maintain an upright posture throughout.

1. 1Sit on the machine and squeeze your legs together, feeling your inner thigh muscles engage
2. 2Maintain a slow tempo and pause briefly when your legs meet to maximise the contraction
3. 3Return to the start with control, keeping tension on your adductors

Common mistakes

• ×Don't lean forward or backward excessively; keep your back against the pad
• ×Avoid letting the weights slam or using momentum to bring your legs together
• ×Don't grip the handles too tightly or tense your upper body unnecessarily

Muscles worked

The machine hip adduction mainly works the adductors, with the quads and glutes assisting.

• AdductorsPrimary
• QuadsSupport
• GlutesSupport
• Upper AbsMinor