Hip adductor machine for inner thighs

Muscles worked

Setup

1. Set the seat so your back rests fully on the pad without sliding forward.
2. Place the pads against the outside of your thighs, near the knees, in a comfortable position when your legs are opened.
3. Choose a leg width where you feel a light stretch in the inner thighs, but nothing sharp or painful.
4. Set the weight by moving the pin on the weight stack; start light to test your range of motion.
5. Make sure your hands can hold the handles or the seat edge so you can stay stable.

How to do it

1. Sit all the way back on the seat, back flat against the pad, feet flat on the foot supports or floor depending on the machine.
2. Grab the handles or seat sides and keep your torso steady, without leaning forward.
3. Breathe in, then slowly bring your thighs together over 1–2 seconds, keeping the movement controlled.
4. Once your thighs are together, pause for about a second and squeeze the inner thighs without jerking the weight.
5. Breathe out as you let your legs open back up slowly over 2–3 seconds, until you feel that same stretch as at the start, without letting the weight drop.
6. Repeat with the same smooth rhythm, back on the pad and full control through the whole range.

Common mistakes

• Letting the weight drop on the way out

  Instead : Slow down the opening phase. Aim to control that part for 2–3 seconds, even if it means using a lighter weight at first.

• Leaning or moving your back a lot

  Instead : Keep your lower back and shoulder blades against the pad. If you need to swing or lean to bring your legs in, the weight is likely too heavy.

• Opening the legs too far into discomfort

  Instead : Shorten the range of motion with the machine’s setting, or stop a bit earlier. You want a tolerable stretch, never a sharp pain.

• Pushing mostly with your feet instead of inner thighs

  Instead : Keep your feet flat just for stability and focus on the inner thigh area doing the work to bring your legs together.

Coach tips

• Use a controlled tempo: 1–2 seconds to bring the legs in, brief pause to squeeze, then 2–3 seconds to return.
• Breathe steadily: inhale as the legs open, exhale as you bring them together.
• Once your form feels solid, you can use the weight stack for drop sets by quickly moving the pin to a lighter weight and continuing your set.
• Keep your shoulders relaxed and neck loose; most of the tension should stay in the inner thighs.

Variations

• Top‑range partial reps: bring your legs almost all the way together and do small, controlled movements in that zone to really burn the inner thighs.
• Reduced range of motion: if full opening isn’t comfortable, work in a shorter range without going to the widest position.

Exercises on this machine

• Hip adduction machineAdductors

Common questions