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Hip Adduction (Machine)

Hip Adduction (Machine) trains 1 of the 18 muscle groups Full Coverage tracks: Adductors (inner thigh) 85%.

Backbone movement Level: Beginner Machines Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Hip Adduction (Machine) - Start position
Start position
Hip Adduction (Machine) - Finish position
Finish position

How to do it

  1. Sit in the machine and place the inside of your knees against the pads.
  2. Set the starting width so you feel a stretch but no pinch.
  3. Squeeze your knees together against the resistance.
  4. Pause for a beat at the point of full contraction.
  5. Return slowly - letting the stack slam back is how you strain a groin.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Cable Hip Adduction, it loads Adductors (inner thigh) 5 points higher. It needs Machines where the other uses Cable machine. Compared with the Leg Press, it loads Quads 100 points lower, Adductors (inner thigh) 55 points higher, Glutes 45 points lower.

Other ways to train this

Other exercises for the Adductors (inner thigh)

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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