Muscles worked
What the machine hip adduction trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the start width. Use the range adjustment, usually a lever or pin, to set how far apart the pads start. Pick a width where you feel a mild stretch along your inner thighs, not a pull in the groin. You can open it a little more as you get used to the machine.
- 02
Sit all the way back. Sit with your hips against the back pad and your lower back supported. Sit tall rather than slumping.
- 03
Place your legs. Put your feet on the foot rests and your legs against the pads so the pads sit against the insides of your knees or lower thighs, depending on the machine. Your knees bend at roughly a right angle.
- 04
Hold on. Grip the handles at your sides lightly to keep your hips in the seat. They are there to hold you still, not to help pull.
- 05
Pick a load. Start lighter than you think. The open, stretched position is where the groin is most at risk, so earn the heavier pins with clean reps.
Step by step
How to do the machine hip adduction
- 01
Brace. Take a breath, tighten your stomach a little and press your back into the pad.
- 02
Squeeze in. Press the insides of your legs into the pads and bring your legs together in a smooth arc. Keep your feet on the foot rests and your hips in the seat.
- 03
Pause. Hold for about a second when the pads meet or your knees are close together. Feel the squeeze along the inside of your thighs.
- 04
Open slowly. Let your legs travel back out over two to three seconds, resisting the weight the whole way.
- 05
Stop at the stretch. Stop at the start width you set, just before the stack touches down, then begin the next rep. When the set is done, let the stack settle gently before you swing your legs out.
Cues to say in your head
- Sit tall, hips back
- Legs into the pads
- Squeeze and pause
- Slow on the way out
- Stretch, don't strain
- Quiet weight stack
Fix these first
Common mistakes
Starting the pads too wide
Set the range adjustment narrower. A deep stretch under load can strain the groin; you want a mild stretch, not the widest setting the machine allows.
Letting the weight yank your legs open
Control the return over two to three seconds. If the stack slams or you can't slow it down, the weight is too heavy.
Rocking your torso to get the weight moving
Keep your back against the pad and your hips in the seat. If you have to lean or bounce, drop a pin.
Short, choppy reps
Bring the pads together and pause, then return to the full start width you set. Half reps in the middle cut out much of the range you set.
Pulling hard on the handles
Hold them lightly to stay seated. Yanking on them turns the lift into an upper body effort.
Swinging the leg in the cable version
Hold the frame, keep your torso upright and move the working leg slowly across and back. If your body sways with each rep, lighten the stack.
Stay safe
The groin is most at risk in the stretched, open position, so keep the start width moderate, warm up with a light set, and add weight gradually. Failing a rep on this machine is simple: let your legs open under control until the stack rests, then stop. Never let the weight pull your legs apart. Stop if you feel a sharp or pinching pain in the groin or at the front of the pelvis, and get it checked by a physical therapist or doctor if it doesn't settle. If you are coming back from a groin injury, ask your clinician before loading this movement.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 2 to 4 | 10 to 15 | 60–72% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–60% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 12 to 15 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Lighter and steady, useful as a finisher or for a superset with another leg machine.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Machine Hip Adduction questions
What muscles does the hip adduction machine work?
It works the adductors, the group on the inside of the thigh made up of the adductor magnus, longus and brevis, plus the gracilis and pectineus. Your abs only brace to keep you still.
Will the hip adduction machine slim my inner thighs?
No. It strengthens and builds the adductor muscles, but you cannot lose fat from one chosen spot by training the muscle under it. Fat loss comes from your overall diet and activity, and it happens across the whole body.
How do you do cable hip adduction?
Attach an ankle strap to a low pulley and stand side-on with the strap on the ankle nearest the machine. Holding the frame for balance, sweep that leg across in front of your standing leg, then let it return slowly to the start.
How many sets and reps of hip adduction should I do?
Two to four sets of 10 to 15 reps works well for most people, with sets taken close to failure. Keep the return slow, since this is an isolation lift that responds well to controlled, higher reps.
How wide should I set the hip adduction machine?
Set the start width where you feel a mild stretch on your inner thighs, not a pull in the groin. A slightly wider start can be added over time, but the widest setting is not required for the exercise to work.
Is the hip adduction machine worth doing if I already squat?
Squats and deadlifts do train the adductors, but the machine adds direct, easy-to-progress work for them. It is a useful extra if you want more inner thigh muscle or adductor strength, and optional if you don't.
Train in Protocol
Log your machine hip adduction by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.