Exercise · Legs and glutes
Hip adduction machine at the gym
The hip adduction machine mainly works your inner thighs, the adductors. It’s a guided movement, easy to learn, and works well for beginners and more experienced lifters. Good option to target the thighs without putting much load on the lower back.
- Adductors
Doable at all 76 gyms GoSet follows
The essentials
- Choose a comfortable starting width.
- Squeeze your thighs together, then open slowly.
Muscles worked
- Primary
- Adductors
How to do it
- Set the machine so your starting width feels comfortable, without pulling in your groin.
- Sit with your back against the pad, hips all the way back in the seat, and grab the handles if there are any.
- Place your feet flat, breathe normally, and keep your torso steady.
- Squeeze your thighs together under control, going as far as feels comfortable.
- Pause briefly when your thighs are together, without slamming the pads.
- Open your thighs slowly to return to the starting position, keeping control through the whole range of motion.
Common mistakes
Starting too wide and forcing the stretch
Instead : Choose a comfortable starting width. You should feel only a light stretch, not a strong pull in the groin. You can slowly increase the width over sets if everything feels good.
Letting the legs bounce back
Instead : Control the part of the movement where you open your thighs. Aim for about 2 to 3 seconds on the way out to avoid jerking and to work the inner thighs more effectively.
Rocking the upper body
Instead : Keep your lower back and hips firmly against the pad. Use the handles to stay stable and let the adductors do the work, not your upper body.
Coach tips
- Think “squeeze your thighs together, then open slowly” to stay in control in both directions.
- Breathe out as you squeeze your thighs together, breathe in as you slowly open them.
- Start with a weight that lets you keep solid form, then increase little by little as you feel more stable.
- You can adjust the starting width slightly between sets to find the angle where you feel your inner thighs working best.
Sets and reps
This machine is often used for 2 to 4 sets of about 10 to 15 reps, with a controlled tempo and short rests. Many people place it toward the end of a leg session to finish off inner thigh work.
Equipment
Log your Hip adduction machine sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Which muscles does the hip adduction machine work?
The hip adduction machine mainly targets the adductors, the muscles on the inside of your thighs. Because the path is guided, the rest of your body mostly works to stay stable on the machine.
When should I use the hip adduction machine in my workout?
In many programs, the hip adduction machine comes after big leg exercises like presses or squats, to focus more on the inner thighs with a guided movement.
What if I feel discomfort in my groin?
If you feel discomfort or pain in your groin during the exercise, stop right away and talk to a professional before trying again. Also use a more comfortable starting width and lighter weight.