Legs · Adductors · Machine
Hip Adduction
Hip adduction is squeezing the legs together against pads on a seated machine. It trains the adductors on the inner thigh, large muscles that help in squats and deadlifts and that many programs leave out.
How to
Machine- 1 Sit with pads on the inside of the knees.
- 2 Squeeze the legs together against the resistance.
- 3 Open slowly to a stretch.
Tips
- Sit upright and keep the back on the pad.
- Pause for a second with the legs together.
- Open only as far as the stretch stays comfortable.
Common mistakes
- Letting the pads snap open.
- Rocking the torso to close the legs.
- Starting at a stretch wider than you can control.
Muscles worked
Main
- Adductors (inner thigh)
Breathing and bracing
Breathe out as the legs close, breathe in as they open.
Sets and reps
- Muscle size
- 3 sets of 10–15 reps, 1 min rest
- Where it fits
- At the end of a leg session
Setup
- 1 Sit with the back against the pad and the pads on the inside of the knees.
- 2 Set the start width to a comfortable stretch, not your widest.
- 3 Hold the handles.
Technique in detail
- Squeeze the legs together until the pads meet.
- Pause for a second.
- Open slowly back to the stretch.
- Keep the torso still and the hips on the seat.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Does it slim the inner thighs?
No exercise removes fat from one spot. It builds and strengthens the adductors.
Why train the adductors at all?
They are among the largest muscles in the legs and help drive you up from the bottom of squats and sumo deadlifts.
How wide should the start be?
A comfortable stretch. Start narrower for the first sessions and widen it over a few weeks.
Log it in Volu(me)
Add Hip Adduction to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.