Hip adduction machine
Log this in the trackerAlso known as: Adductor machine
A seated machine that trains the inner thigh through a range other lifts never touch.
What it is
You sit with your legs apart against pads and squeeze them together. It is the simplest way to strengthen the adductors, which matter for groin injuries and for squat depth.
Muscles worked
Primary: Adductors. Secondary: Glutes.
How to perform it
- Set the starting width so you feel a stretch but no pinch, and sit tall against the back pad.
- Grip the handles and keep the pelvis still.
- Squeeze the knees together under control until the pads nearly touch.
- Return slowly to the stretched position rather than letting the stack pull you open.
Common form faults
- Starting far too wide and bouncing out of the stretch. Narrow the start; the stretch should feel like work, not a threat.
- Leaning back and using the whole body to move the pads. Keep your back on the pad; if you have to rock, the load is too heavy.
Programming
12 to 20 reps with a controlled tempo. Useful for field-sport athletes and anyone whose groin complains in wide stances.
Plan your training
Variations & substitutions
Frequently asked questions
- Does the adductor machine slim the thighs?
- No. It strengthens the adductors, which slightly increases their size. Where you lose fat is not something an exercise can direct.
- Is it worth doing if I squat?
- Squats train the adductors, but not at long lengths. A few sets here fills a gap that shows up in groin strains.