Hip Adduction (Machine)
The Hip Adduction Machine is an isolation exercise that strengthens the inner thigh muscles by requiring you to squeeze your legs together against resistance. It is excellent for targeting the adductors to improve hip stability, groin health, and injury prevention.
The adductor muscles are notoriously prone to delayed onset muscle soreness (DOMS) and strain if volume is increased too quickly. AI coaching is particularly valuable here because it tracks your recovery status and recent training volume to prescribe the perfect intensity, preventing the 'waddle' that comes from overtraining. Additionally, if you log any hip or groin discomfort, the system can immediately adjust your load or swap this for a regression like adductor rocks to maintain mobility without aggravating the tissue.
Form Cues
- Sit with your back pressed firmly against the pad
- Grasp the handles to stabilize your upper body
- Squeeze your inner thighs to bring the pads together
- Pause briefly when your knees touch
- Control the weight slowly as you open your legs
- Don't let the weight stack slam between reps
- Don't arch your lower back off the seat
- Don't use momentum to swing the legs in
- Don't open legs past your comfortable flexibility range
Common Mistakes
- Using excessive momentum
- Shortening the range of motion
- Lifting hips off the seat
- Letting weights crash on return
- Using too much weight too soon
Muscles Worked
This exercise primarily targets the adductor brevis, longus, and magnus—the muscle group responsible for drawing the leg toward the body's midline. It also provides secondary activation to the quadriceps and helps stabilize the pelvis, which is essential for safe squatting and lateral movements.
Primary
Secondary
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