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Hip Adduction Machine

Adductors Glutes Isolation Hip adduction machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine and press your back firmly against the backrest.
  2. Position your knees between the leg pads.
  3. Place your feet securely on the footrests.
  4. Use the pin to set an appropriate weight for you.

Movement

  1. Use your inner thighs to bring the pads together in the center.
  2. Bring your legs inward until just before your knees touch.
  3. Slowly return while feeling the resistance as the pads open back up.

Breathing

Exhale as you bring your legs together and inhale as you spread them apart.

Trainer tips

  • Squeeze for 1 second at the end
  • Bring them apart slowly while resisting

Cautions

  • If your pelvis lifts, it strains your lower back, so keep your hips pressed against the seat.
  • Bringing them together quickly with momentum
  • Using a narrow range of motion

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesAdductors
Secondary musclesGlutes
EquipmentHip adduction machine
Movement patternIsolation
Rep range12–20 reps
3 similar exercises

Representative exercise: Hip Adduction Machine

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the hip adduction machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Lying Alternate Feet Open and CloseHarderKneeling Straight Leg Side Slide with TowelHarderLying Hip AdductionSimilar exerciseBand Hip AdductionSimilar exerciseCable Hip AdductionSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.