Hip Adduction Machine

The hip adduction machine trains the inner thigh adductors through resisted hip adduction. It complements the abduction machine and is important for complete hip development.

Beginner 💪 Adductors Isolation Isolation
3
Sets
15–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Machine
Hip Adduction Machine — start and finish positionsSTARTFINISH
Machine
Adductors Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Quads training guide →

Primary
Adductors
Secondary
Glutes
Highlighted muscles

How To Perform

  1. 1 Sit in the machine with the pads on the inner thighs.
  2. 2 Set the machine to your comfortable range.
  3. 3 Squeeze the legs together against the resistance.
  4. 4 Return slowly to the starting position.

Form Cues

  • ✓ Sit tall in the machine.
  • ✓ Control the return — do not let the weight snap your legs apart.

Common Mistakes

  • ✗ Using too wide a range before flexibility allows it.
  • ✗ Rushing the eccentric phase.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Hip Adduction Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Hip Adduction Machine? These alternatives target the same muscles:

Hip Abduction Machine
Glutes · Beginner
→
Sumo Squat
Glutes · Beginner
→

Swap Hip Adduction Machine for something else

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Where This Exercise Fits

FAQ

How many sets of Hip Adduction Machine should I do?▾
3 sets of 15–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for adductors. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Hip Adduction Machine target?▾
Hip Adduction Machine primarily targets the Adductors. Secondary muscles include Glutes.
Is Hip Adduction Machine good for beginners?▾
Hip Adduction Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Hip Adduction Machine, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.