Demo & instructions
Machine Hip Adduction
Also known as: Seated Hip Adduction, Hip Adductor Machine, Inner Thigh Machine
Instructions
Seated with pads against the inside of your knees, you squeeze your legs together against resistance. It trains the inner thighs directly, which few other exercises manage.
- Movement
- Hip abduction
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Set the starting width so you feel a mild stretch in your inner thighs, not a strain.
- 2Sit with your back against the pad and the leg pads resting against the inside of your knees.
- 3Hold the side handles lightly and sit tall.
Execution
- 1Squeeze your knees toward each other in a smooth, steady motion.
- 2Bring the pads together, or as close as they go, and hold for a beat.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
