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 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Hip Adduction Machine is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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 machines for the Hip Adduction Machine?
The Kettlebell Swing targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have machines available.
See the Kettlebell SwingRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.