Machine Hip Adduction
Squeezing the legs together on a hip adduction machine — isolates the inner thighs.
Also called: hip squeeze, adductor machine, hip adduction machine
Illustrations: Exercise data by RepDB (repdb.co)
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 the Machine Hip Adduction
- 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.
Machine Hip Adduction muscles worked
The Machine Hip Adduction works the adductors.
Common Machine Hip Adduction 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.
Pairs well with
Copenhagen Plank
A side plank with the top leg supported on a bench — the standard for building groin (adductor) strength and injury resilience.
Lateral Lunge
A sideways lunge that strengthens the legs and hips in the frontal plane — movement running never trains but injury-resilience depends on.
Side-Lying Hip Adduction
Lifting the bottom leg while lying on your side - isolates the inner-thigh adductors that stabilise the pelvis in running.
Standing Cable Adduction
Pulling the leg across the body against cable resistance — isolates the inner thigh.