Hip Adduction Machine
Sit in the machine with your inner knees or ankles against the pads. Squeeze your legs together against the resistance until they meet in the middle. Control the weight as you slowly let your legs return to the starting stretch. Builds inner thigh strength and hip stability.
Muscles worked
Equipment
How to do it
- Sit in the machine with the inner pads against the inside of the knees or thighs.
- Adjust the start width so you feel a stretch on the inside of the legs.
- Brace the core and squeeze the knees together until the pads meet in the middle.
- Pause for one count with the adductors squeezed.
- Return slowly to the start without letting the stack slam.
- Keep the hips pinned to the seat through every rep.
Watch for
- Bouncing the knees together for momentum.
- Letting the stack pull the legs apart faster than you control.
- Hips lifting off the seat to shorten the range.
Breathing
Exhale as you squeeze in, inhale as you return.
Tip
A slow eccentric is where the adductors take the most stretch under load; spend longer on the way back than on the way in.
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