Seated Hip Adduction

Inner ThighsAdductor Machine

An isolated machine exercise designed to target and strengthen your inner thighs. It improves pelvic stability and helps balance leg strength for heavier compound movements.

How to do it

1Sit in the machine with your back pressed flat against the backrest, adjusting the pads to a comfortable width.

2Place your feet on the pegs and grip the side handles to lock your upper body down.

3Squeeze your legs together using your inner thigh muscles.

4Bring the pads close together at full contraction and hold for a split second.

5Control the pads back out to the starting position without letting the weight stack crash.

Common mistakes

Setting the pads too wide at the start, overstretching your groin tendons.

Arching your lower back off the pad, shifting stress into your lower spine.

Letting your legs fly open fast and uncontrolled on the return phase.

Breathing

Exhale as you squeeze your legs together; inhale as you control them back out.

Make it harder or easier

To make it easier, reduce the initial pad width. To make it harder, hold a two-second pause at full contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.