inner thighs · Machine · Beginner
Hip Adduction Machine
The hip adduction machine trains the inner thighs. It rounds out a glute program by strengthening the muscles that stabilise the hip in squats and lunges.
Why it's in a glute program: Inner-thigh strength that keeps the hips stable under load.
How to do the hip adduction machine
- Sit in the machine with the insides of your knees against the leg pads, set to a comfortable stretch. Hold the handles and keep your upper body still.
- Squeeze your legs together against the pads, exhaling as they close.
- Hold the squeeze for a second, then let the pads open slowly back to the stretched start.
Form cues
- Start at a comfortable stretch, not the widest setting.
- Squeeze the pads together and hold.
- Open back slowly.
Muscles worked
Primary: inner thighs. Movement pattern: adduction. Equipment: machine.