Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings
Target Muscle Group


Adductors Muscle Anatomy Diagram

Hip Adduction Machine Overview

The hip adduction machine exercise is an exercise used to strengthen the muscles of the adductors.

Having strong adductor plays a critical role in using maximal weights on lower body exercises such as squats and lunges.

From an aesthetic standpoint, using the hip adduction machine can help in building shapely inner thighs.

Hip Adduction Machine Instructions

  1. Setup in an upright position with your back against the pad and your spine neutral.
  2. Exhale and pull the legs together as you squeeze the pads inward.
  3. Once the pads touch, slowly return to the starting position.
  4. Repeat for the desired number of repetitions.

Hip Adduction Machine Tips

  1. Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.
    • Similarly, be mindful of your pelvic position - don’t allow the back to arch as this will tip the hips forward and place the adductors under excessive stretch before the contraction which can affect force output.
    • If you can’t seem to figure out how to change the position of your pelvis while seated, experiment with changing the position of the torso (i.e. lean forward or push your back into the pad).
Mark L Jacobson
Posted on: Wed, 06/28/2023 - 09:44

Is there a way to do this with cables? We don’t have the required machine in our gym.

M&S Team Badge
Posted on: Sat, 07/01/2023 - 07:16

My suggestion would be to talk to a local trainer for the specific machine you're using to determine if it can be done.

Posted on: Thu, 08/17/2023 - 03:16

Yes! If you have the ankle attachment you can do this single leg on the cable. Start by strapping one of the ankles to the attachment. That will be your working leg that you want to be closest to the cable machine.

Then turn side ways. From there you will be lifting leg across your body (imagine you have a ball you’re passing across in front of you) so the working leg passes in front of non working leg. Keeping tension on the cable and slowly control it back to the starting position. I like to keep my arm supported on the machine for help on balance. Hope this helps!