All training resources
Exercise guide
Hip Adduction
A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors.
What this exercise works
- Muscles
- adductors
- Goals
- hypertrophy
- Equipment
- Hip adduction machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on the hip adduction machine with your back against the pad.
- Place your legs against the pads with the machine set to a comfortable stretch.
- Squeeze your legs together until the pads meet in the middle.
- Hold the squeeze briefly in the fully closed position.
- Let your legs open back out under control to the start.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Choose a start width that stretches without straining your groin.
- Move through the whole range at an even, controlled speed.
- Do not let the weight stack slam down as your legs open back out.