Hip Adduction - Seated (Machine)

Sit in the machine with legs wide. Squeeze your legs together against the resistance. Control the release so the weights don't slam.

Quick facts

Primary and secondary muscle groups targeted by this movement.

inner thigh (large)

inner thigh (groin)

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the hip adduction machine with your back against the backrest.
- Adjust the seat height so that your knees are aligned with the pivot point of the machine.
Step 2Adjust the Machine
- Set the weight on the machine according to your fitness level.
- Ensure that the pads are positioned against the insides of your thighs.
Step 3Position Your Feet
- Place your feet flat on the footrests, ensuring that your legs are slightly apart.
- Keep your knees bent at a comfortable angle.
Step 4Engage Your Core
- Sit up straight and engage your core muscles to maintain stability.
- Keep your shoulders relaxed and back against the backrest.
Step 5Perform the Exercise
- Slowly bring your legs together by pressing against the pads, squeezing your inner thighs.
- Hold the contraction for a moment at the top of the movement.
Step 6Return to Starting Position
- Gradually return your legs to the starting position, controlling the movement.
- Do not let the weights drop quickly; maintain tension in your muscles.
Step 7Repeat
- Repeat the movement for the desired number of repetitions, ensuring proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully adjust the machine back to its original position.
- Stand up slowly and ensure you feel stable before walking away from the machine.