Exercise guide · Legs & Glutes

Machine Hip Adduction

Hip adduction on a machine trains your inner thighs (adductors) by squeezing your legs together against padded levers. You sit with your legs spread and bring them inward under control—useful for groin strength and hip stability.

Targets: Glutes
Equipment: Machine
Type: Isolation

Step by step

How to do the Machine Hip Adduction

Adjust the seat and leg pads so the pads rest on the inside of your lower thighs or just above your knees.
Select a moderate weight. Sit with your back against the pad, feet on the foot rests if provided, and legs spread to a comfortable start.
Grip the handles if available and brace your core. Keep your hips and back flat on the seat.
Squeeze your legs together smoothly until the pads meet or nearly meet in front of you.
Pause briefly, then open your legs under control back to the start without letting the weight stack slam.
Complete your reps and re-engage the safety before standing up.

Form cues

Squeeze inward from your inner thighs, not by rocking your torso
Keep hips and back on the seat throughout
Control both directions—don't snap your legs shut
Exhale as you bring your legs together

Common mistakes

Lifting your hips off the seat to force the weight closed
Using too much weight and shortening your range
Letting your knees collapse inward or your feet lift off the rests
Opening your legs too fast and bouncing at the end

Muscles worked

Primary

Glutes

Secondary

None significant

Safety: Use moderate weight with smooth reps. Stop if you feel sharp groin or inner-knee pain.

Alternatives

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