Machine Hip Adduction
Squeezing the legs together on a hip adduction machine — isolates the inner thighs.
Equipmentmachine
Musclesadductors
Setup
Sit in the machine with the pads positioned against the inside of your thighs, legs set to the machine's starting spread.
How to do it
- Squeeze your legs together, pressing the pads inward.
- Pause briefly at the point of full contraction.
- Return to the starting position with control, resisting the weight.
- Keep your back flat against the pad throughout.
Common mistakes
- Using a jerky motion instead of a smooth squeeze.
- Letting the weight snap back quickly on the return.
- Setting the starting spread too wide for your comfort.
Scale it
Easier: Lighter weight, reduce the range of motion.
Harder: Pause 1–2 seconds at full contraction each rep.