Exercise Guide
Hip Adduction Machine
The seated machine that squeezes the knees together against a stack. Trains the adductors, which take a beating in every wide-stance squat and rarely get direct work.
BeginnerStrengthPullIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Adductors
Equipment
Machine
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Isolation
Secondary Muscles
Core
How to Perform
- 1
Set the starting width so you feel a stretch on the inside of your thighs but no pinch in the groin.
- 2
Sit back against the pad with the inside of each knee against a pad.
- 3
Squeeze your knees together against the resistance and hold briefly.
- 4
Let the pads travel back apart under control.
Tips
- ★Build the starting width up slowly - a wide start with heavy weight is how groins get strained.
- ★Keep your back on the pad rather than curling forward to help the squeeze.