Machine Hip Adduction

Machine Hip Adduction is an isolation exercise that primarily works the inner thighs, specifically the adductor muscles. It is a beginner level exercise that is easy to learn and suitable for most fitness levels.

This machine-based movement involves pushing your legs inward against resistance. It’s especially popular for targeting muscles that are often undertrained in typical lower body workouts. Strengthening the adductors can improve overall leg stability, balance, and hip control—beneficial for athletes and everyday movements alike.

The controlled environment of the machine helps reduce injury risk while allowing for focused tension on the adductors. It’s a good option for those recovering from injury, easing into leg training, or looking to improve their aesthetics through more balanced lower-body development.

1. Sit on the machine and adjust the backrest and leg pads for your height and comfort.
2. Place your legs on the outer side of the pads, keeping your knees bent and feet flat on the footrests.
3. Grab the handles or sides of the seat for support and stability.
4. Slowly press your legs together, bringing the pads inward using your inner thigh muscles.
5. Pause briefly at the peak contraction, then return to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Machine Hip Adduction is a low to medium risk exercise when done with correct form and an appropriate weight.

Most injuries associated with this exercise come from using too much weight, which can strain the groin or hip muscles. It's important to start light, especially if your inner thighs are not used to direct training.

Another issue can be joint discomfort in the hips or knees if your body isn't properly aligned with the machine. Adjusting the seat and pad positions helps maintain proper form and minimize stress on the joints.