Seated Hip Adductor Machine

Person seated on a hip adductor machine pressing the thighs inward against resistance

TARGET MUSCLES:

  • Adductor magnus: Large inner-thigh muscle responsible for bringing the thigh toward the body's midline.
  • Adductor longus: Inner-thigh muscle that assists with hip adduction and stabilizes the hip.
  • Adductor brevis: Deep inner-thigh muscle that assists with hip adduction.
  • Gracilis: Long, slender inner-thigh muscle that assists with hip adduction and knee flexion.
  • Pectineus: Upper inner-thigh muscle that assists with hip adduction and flexion.

START POSITION:

  • Sit upright on the hip adductor machine with the back supported against the backrest.
  • Position the thighs against the machine's resistance pads with the knees bent and legs spread apart to a comfortable starting position.
  • Place the feet securely on the footrests and grasp the handles for stability.
  • Engage the abdominal muscles and maintain a neutral spine throughout the exercise.

PROCEDURE:

  • Exhale as you slowly press the thighs inward against the resistance pads, bringing the knees toward the body's midline.
  • Continue moving the thighs together through a comfortable range of motion without shifting the torso or lifting the hips from the seat.
  • Pause briefly when the thighs reach the innermost comfortable position, contracting the inner-thigh muscles.
  • Inhale as you slowly allow the thighs to move outward, returning to the starting position under control.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid spreading the thighs beyond a comfortable range of motion or forcing the legs inward.
  • Precaution: Do not use momentum or allow the resistance pads to snap outward during the return movement.
  • Precaution: Keep the back supported and avoid rocking or twisting the torso.
  • Beginner variation: Use lighter resistance and a smaller range of motion until strength and control improve.