Machine Hip Adduction

AdductorsHip Adductor Machine

The seated hip adductor machine isolates and strengthens your inner thighs. It provides targeted work without stressing your joints, improving pelvic stability for walking and running.

How to do it

1Sit in the machine, press your lower back against the backrest, and set the pads to a comfortable wide position.

2Place your feet on the footrests and rest the insides of your knees against the pads.

3Squeeze your inner thighs to smoothly bring your legs together until the pads touch.

4Hold the contraction for one second at full closure.

5Slowly open your legs back to the start, maintaining tension throughout.

Common mistakes

Letting the weights slam back, which can strain your groin ligaments.

Arching your lower back off the seat, shifting tension to your spine.

Setting the starting width too wide, forcing a dangerous stretch on cold muscles.

Breathing

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

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.