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  • Inner thighs
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  • Beginner

Hip adduction machine

The hip adduction machine works your inner thighs. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Squeeze with your whole thigh
  2. Tip 2Hips stay down
  3. Tip 3Open slowly

Where you should feel it

In your inner thighs, from your groin to near your knees.

Main muscles
Adductors (longus, brevis, pectineus and gracilis); adductor magnus

How to do it

  1. Sit with your back against the pad, set the starting width and place the inside of your knees against the pads.

  2. Squeeze your legs together, pressing the pads toward each other, hips on the seat.

  3. Hold for 1 second with your legs together.

  4. Open slowly back to the start without letting the stack touch down.

Common mistakes

  • Mistake

    Starting wider than you can control.

    How to fix it

    Start narrower and widen gradually, only as far as you can still control the return.

  • Mistake

    Slamming the pads together with momentum.

    How to fix it

    Close over 1 to 2 seconds and hold at the end, no slamming.

  • Mistake

    Leaning forward to help.

    How to fix it

    Back on the pad and hands on the handles the whole time.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15345 to 90 s
Muscle and definition2 to 412 to 201 to 245 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Cable

    Standing sideways to the machine, pulling your leg in with an ankle strap on the low cable.

  • Copenhagen plank

    A side hold with your top leg resting on a bench. More advanced.

  • Side-lying adduction

    Lying on your side, cross your top leg in front and slowly lift your bottom leg a few inches.

At home or with more support

  • At home: side-lying adduction

    On the floor, lying on your side, lift your bottom leg with the top one crossed in front. An ankle weight adds load.

  • Prefer more stability? Seated pillow squeeze

    Sitting on a chair, squeeze a firm pillow or a small ball between your knees for 5 seconds, then release.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026