Primary
Glutes
Secondary
Hip adductors, Pelvic floor
Equipment
Machine
Difficulty
Beginner
Type
Rotation
See how Hip Adduction Machine could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The hip adduction machine squeezes your legs together against resistance, targeting your inner thigh adductor muscles. While primarily an adductor exercise, the movement also works the lower fibers of your gluteus maximus that assist with hip adduction.
When to use it
Use for direct adductor training or as accessory work.
Who it's for
All fitness levels wanting inner thigh development.
Sit with your back against the pad and legs positioned outside the pads. Squeeze your legs together through your inner thighs. Control the return phase—do not let the weight slam back open. Experiment with leaning slightly forward to change muscle emphasis.
Also targets: hip adductors, pelvic floor
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Sit on the hip adduction machine with your back against the pad.
Place your legs on the outside of the pads with knees bent.
Adjust the starting position so legs are comfortably apart.
Squeeze your inner thighs to bring your legs together.
Hold briefly at the fully contracted position.
Slowly return to the starting position with control.
Focus on squeezing through the inner thighs and glutes.
Control the eccentric phase rather than letting weight drop.
Keep your back flat against the pad throughout.
Use a full range of motion for maximum benefit.
Program hip adduction machine work for adductor development, to balance out hip abductor training, or for inner thigh strengthening. Use moderate to high reps with controlled tempo. They pair well with hip abduction work for balanced hip development.
Using momentum by bouncing the weight.
Bouncing or using momentum during the Hip Adduction Machine makes the movement harder to control and can shift work away from your Hip adductors. Use a load you can move smoothly through the intended range.
Not controlling the return phase.
Rotational exercises like the Hip Adduction Machine generate force through your midsection. This mistake reduces control and can shift work away from your Hip adductors. Move deliberately through the intended range.
Leaning forward during the movement.
Rotational exercises like the Hip Adduction Machine generate force through your midsection. This mistake reduces control and can shift work away from your Hip adductors. Move deliberately through the intended range.
All fitness levels wanting inner thigh development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Hip Adduction Machine could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Hip Adduction Machine
The Hip Adduction Machine primarily targets the Hip adductors, Glutes (gluteus maximus lower fibers), making it an effective exercise for glutes development. Secondary muscles worked during the Hip Adduction Machine include Pelvic floor muscles, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Hip Adduction Machine as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Hip Adduction Machine. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Hip Adduction Machine is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Hip Adduction Machine include: Sumo Squat, Lateral Lunge, Cossack Squat. These exercises target similar muscle groups as the Hip Adduction Machine and can be used as substitutes based on your equipment availability, gym setup, or training preferences.