Hip Adduction (v2) - Seated (Machine)

Sit in the machine with pads against your inner knees. Squeeze your legs together until the pads touch. Pause briefly before releasing.

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 Pads
- Position the inner pads against the outside of your thighs.
- Ensure that the pads are snug but not uncomfortable.
Step 3Select the Weight
- Choose an appropriate weight using the weight stack or selector pin.
- Start with a lighter weight to focus on form and technique.
Step 4Engage Your Core
- Sit up straight and engage your core muscles to stabilize your body.
- Keep your feet flat on the footrests, if available.
Step 5Perform the Exercise
- Press your thighs together against the pads, squeezing your inner thighs.
- Hold the contraction for a moment at the peak of the movement.
Step 6Return to Starting Position
- Slowly release the pressure and return your thighs to the starting position.
- Maintain control throughout the movement to avoid using momentum.
Step 7Repeat
- Repeat the pressing and returning motion for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully release the weight and adjust the machine back to its original position.
- Stand up slowly and ensure you feel stable before leaving the machine.