Hip Adduction Machine
The hip adduction machine is a seated exercise where you squeeze padded arms together with your inner thighs. It isolates the adductors, the inner thigh muscles that also help stabilise squats and lunges. Use it to add direct adductor work, which can also help your bigger leg lifts feel more stable.
Muscles worked
The hip adduction machine trains the adductors.
Primary
Weekly sets for adductors
Hard sets per week that Swole.fit plans for adductors, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the hip adduction machine
- 01Set the start position to a comfortable stretch for your inner thighs, not your maximum.
- 02Sit with your back on the pad and the pads against the inside of your knees.
- 03Grab the side handles, sit tall and brace your core.
- 04Squeeze your knees together until the pads meet or nearly meet.
- 05Open slowly back to the start position, feeling the stretch through your inner thighs.
Coaching cues
- Squeeze the knees together
- Own the stretch at the start
- Sit tall, stay braced
Common mistakes
- Starting with the legs spread to a maximal split can strain the groin, so set the range to a stretch you control.
- Slamming the pads together uses momentum, so pause briefly when they meet.
- Leaning forward and rocking to finish reps removes tension, so stay seated and choose a lighter load.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers isolation work toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Hip Adduction Machine alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your hip adduction machine free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.