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Hamstrings and glutes ยท Hip adduction

Hip Adduction Machine

An isolation hip adduction exercise for the adductors, done with a machine.

Machine Isolation Reps and weight Also called: adductor machine, inner thigh machine
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Adductors

Do most of the work.

Secondary

None to speak of

This one is focused.

  • AdductorsInner thighsPrimary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Squeeze the knees together with the inner thighs.
  3. Pause when the pads meet.
  4. Open slowly to a comfortable stretch.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Using momentum. Squeeze and return slowly.
  • Forcing the stretch. Open only as far as is comfortable.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.