Machine hip adduction: how to do it
Main muscles: Hip adductors (inner thigh). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Machine
Reps
10–15
Rest
75 s
Muscle group
Legs
How to do it
- Sit down with your back against the pad.
- Bring the thighs together smoothly, short pause at the end.
- Open them under control, to a light stretch without pain.
Common mistakes
Opening up sharply, going past a comfortable range.
Muscles worked
primary·secondary
- Primary
- Hip adductors (inner thigh)
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500