Legs · Machine
Machine Hip Adduction
How to do the machine hip adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hip Adduction
- Mechanic
- Isolation
See it in motion
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.
- 1Sit on the machine and squeeze your legs together, feeling your inner thigh muscles engage
- 2Maintain a slow tempo and pause briefly when your legs meet to maximise the contraction
- 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
Kovo programs the machine hip adduction for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the cable hip adduction
- How to do the copenhagen plank
- How to do the hanging knee raise
- How to do the hanging leg raise
- How to do the standing hip flexor stretch
- How to do the couch stretch
Last reviewed April 2026.