Hip Adduction Machine
- Beginner
- Gym
The hip adduction machine seats you with your legs open and pads pressed against the inside of your knees, then you squeeze them together against a weight stack. It trains the adductors through a seated squeeze that needs no balance or setup skill. Beginners use it in the gym for weight and reps, alone or built into circuit training.
- Muscles
- Adductors
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with the pads inside your knees, legs open.
- Keep your back against the rest.
- Squeeze your knees together with control.
- Return slowly to the open position.
Form cues
- Exhale as you squeeze your knees together.
- Feel the squeeze along your inner thigh.
- Pause a beat before you let go.
Common mistakes
- Knees snap together too fast. Slow the squeeze down and keep it steady.
- Hips lift off the seat mid-rep. Press your hips down and keep them still.
- Pads swing back out with no control. Control the return and resist the stack.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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