How to do the Machine Hip Adduction
Sit in the machine with your back against the pad and the pads on the inside of your knees.
Set the starting width so you feel a comfortable stretch.
Squeeze your legs together using your inner thighs.
Open slowly, controlling the weight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Your inner thighs pull the legs together and help you out of the bottom of a squat. The adductor machine, Copenhagen planks and wide squats train them.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Hip Adduction doesn’t suit your gym or your joints.
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