Hip Adduction Machine
Technique guide
Set-up
- Sit with your back against the pad and the leg pads on the inside of your knees.
- Set the starting position so your legs are open only as far as is comfortable.
How to do it
- Squeeze your knees together until the pads meet.
- Pause briefly.
- Let your legs open slowly back to the start.
Coaching cues
- Keep your back against the pad and your hips on the seat.
- Control the return rather than letting the pads snap back.
Common mistakes
- Setting the start so wide that it strains the groin.
- Rocking the body to move the weight.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Other options
- Barbell SquatBarbell
- Front SquatBarbell
- Romanian DeadliftBarbell
- Bulgarian Split SquatDumbbell
- Dumbbell LungeDumbbell
- Hip ThrustBarbell
- Leg Press MachineMachine
- Leg Curl MachineMachine
- Leg Extension MachineMachine
- Hack Squat MachineMachine
- Calf Raise MachineMachine
- Cable Pull-ThroughCable
- Cable KickbackCable
- Bodyweight SquatBodyweight
- Walking LungeBodyweight
- Step-UpBodyweight
- Glute BridgeBodyweight
- Wall SitBodyweight
- Resistance Band SquatBand
- Resistance Band Lateral WalkBand
- Goblet SquatDumbbell
- Sumo DeadliftBarbell
- Dumbbell Romanian DeadliftDumbbell
- Dumbbell Reverse LungeDumbbell
- Dumbbell Step-UpDumbbell
- Barbell Good MorningBarbell
- Standing Calf RaiseMachine
- Seated Calf Raise MachineMachine
- Hip Abduction MachineMachine
- Smith Machine SquatMachine
- Cable Hip AbductionCable
- Reverse LungeBodyweight
- Jump SquatBodyweight
- Single-Leg Glute BridgeBodyweight
- Nordic Hamstring CurlBodyweight
- Bodyweight Calf RaiseBodyweight
- Resistance Band Glute BridgeBand
- Resistance Band Romanian DeadliftBand
- Overhead SquatBarbell
- Pistol SquatBodyweight
- Box Step-OverBox
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.