About this exercise
The seated hip adduction machine isolates the inner thigh muscles by squeezing your legs together against resistance, strengthening the adductors and supporting hip stability.
Hip adduction on machine
Step by step instructions, muscle activation and variants for the Hip adduction on machine.
EasyInner thighs
How to Perform
- Sit on the machine with your back against the pad and place your legs against the inner pads
- Adjust the machine so your legs start in a comfortably spread position
- Squeeze your legs together by contracting your inner thighs
- Bring the pads together until your knees nearly meet
- Slowly return to the starting position, controlling the stretch
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Inner thighs
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
About the Hip adduction on machine
The Hip adduction on machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.