Legs / Beginner / Isolation (single joint)

Seated Hip Adduction Machine

A seated machine exercise squeezing the legs together to train the adductors.

At a glance

Primary

Adductors

Equipment

Machines

Movement pattern

Hip adduction

Level

Beginner

Type

Legs, Isolation (single joint)

How to do it

1. Sit in the adductor machine with the pads against the insides of your knees, legs spread.
2. Grasp the handles and sit upright.
3. Squeeze your legs together until the pads meet.
4. Return slowly to the open position.

Tips

• Do not let the weight stack slam.
• Keep the back against the pad.

Common mistakes

• ✗ Starting with the legs forced wide into a big stretch.

  Why it hurts: The adductors are loaded at full length, a common way to strain the groin.

  ✓ Instead: Set a starting width that feels like a light stretch and control both directions.

• ✗ Slamming the pads together.

  Why it hurts: Momentum replaces muscle work and jolts the groin attachments.

  ✓ Instead: Squeeze for a second at the middle and return slowly.

Open in the appGet started