Hip Adduction Machine
A machine-based isolation exercise for the inner thighs, moving the legs inward against resistance.
Equipment: Gym machines (leg press, leg extension, etc.)
How to do it
- 1Sit in the machine with your back against the pad and the inside of your knees against the pads, legs spread apart.
- 2Squeeze your legs together against the resistance.
- 3Pause briefly at the point of full contraction.
- 4Return under control to the starting position.
Common mistakes
- Using momentum to snap the legs together instead of a controlled squeeze.
- Setting the starting range too wide for your current hip mobility, which can feel uncomfortable rather than productive.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Hip Adduction Machine safe for beginners?
Generally, yes. The Hip Adduction Machine is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Hip Adduction Machine work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
What can I substitute if I don't have gym machines for the Hip Adduction Machine?
There's no close equivalent in the database without gym machines. The Cable Glute Kickback trains the same main muscle group, but it's a different movement, so treat it as a broad alternative rather than a direct replacement.
See the Cable Glute KickbackRelated exercises
Learn more
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