The hip adduction machine squeezes your thighs together while seated: it works the inner thigh, the adductors.
1Starting positionStart2End positionFinish
Setup
Sit with your back against the pad and the pads on the inside of your knees. Set the starting width to a stretch you can feel, without pain. Squeeze your knees together and return slowly.
Execution
Sit down, place your legs against the pads spread apart — starting position.
Exhale and squeeze your legs together against the resistance.
Inhale and let them return to the starting position.
Common mistakes
Setting too wide a start — the stretch should be comfortable.
Letting the weight fly back — open slowly.
Short jerky reps — use the full range.
Going heavy straight away — start with a light stack and 12–15 reps.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
