Hip Adductor

How to Perform the Hip Adductor

Sit on the hip adductor machine with your back flat against the pad and your feet on the foot rests.
Position the leg pads against the inside of your knees or lower thighs, depending on the machine design.
Start with your legs spread apart to the width set by the machine's starting position adjustment.
Select an appropriate weight and grasp the handles on either side of the seat.
Squeeze your legs together by contracting your inner thigh muscles against the resistance of the pads.
Continue bringing your legs together until the pads touch or nearly touch in the center.
Hold the fully closed position for 1-2 seconds, then slowly allow your legs to return to the starting position under control.

Setting the starting width too wide

Start with a moderate range of motion and increase the width gradually as your flexibility improves. Going too wide can strain the groin.

Using too much weight and compensating with body movement

Use a weight you can control smoothly through the full range of motion without rocking your torso.

Rushing through the reps

Use a slow, controlled tempo to maximize time under tension and properly target the adductor muscles.

✓Strengthens the adductor muscles to reduce the risk of groin strains and pulls.
✓Improves hip stability for squats, lunges, and lateral movements.
✓Develops the inner thigh muscles for a balanced lower body.

●Lean slightly back to target the adductors more, or sit upright to involve the hip flexors slightly more.
●This is an excellent warm-up exercise before squats or deadlifts to activate the inner thigh muscles.
●Pair with the hip abductor machine for balanced hip and thigh development.

Strength

4-5 sets of 8-10 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 12-15 reps at 60-70% 1RM

Endurance

2-3 sets of 20-25 reps at 50-55% 1RM

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