The hip adduction machine trains the inner thigh (adductor) muscles by drawing the legs together against resistance, complementing the hip abduction machine for balanced hip strength.
Resistance exercises can be valuable for strength and function, but technique, load, training history and individual health conditions matter. This exercise complements the hip abduction machine for balanced hip strength.
Adjust the range-of-motion limiters and seat so the pads make comfortable contact with your inner thighs at a starting position that does not feel like an excessive stretch.
Keep your back flat against the pad and your torso still throughout, avoiding any twisting to help move the pads.
Exhale as you squeeze your legs together, inhale as you return to the starting position.
Sets
2-3 sets
Reps
12-15 repetitions
Duration
Under 15 minutes
Rest
45-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Reduce the resistance, or reduce the starting range of motion.
Increase the resistance gradually, or increase the starting range of motion within a comfortable limit.
If This Machine Isn't Available
If a machine is unavailable, side-lying inner-thigh raises without equipment train a related pattern, though with less resistance.
Primary Muscles
Hip adductors
Secondary Muscles
None specified
Movement Pattern
isolation
Keep the movement controlled and avoid an excessive starting stretch. Stop if concerning symptoms occur, including groin or hip pain.
Joint Considerations
Avoid an excessive starting stretch, which can strain the groin; set a comfortable starting width rather than the machine's maximum range.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
What if I don't have gym machines or cables?
If a machine is unavailable, side-lying inner-thigh raises without equipment train a related pattern, though with less resistance.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a true beginner?
Yes — this is classified as a beginner-level exercise, though the regression above offers an even gentler starting point if needed.
References