TETSUButterfly Yoga Pose vs Hip Adduction Machine
The Butterfly Yoga Pose and the Hip Adduction Machine both train the adductors as their primary muscle. The Butterfly Yoga Pose is bodyweight-only while the Hip Adduction Machine uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Butterfly Yoga Pose | Hip Adduction Machine | |
|---|---|---|
| Primary muscle | adductors | adductors |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and groin | hamstrings and glutes |
| Equipment | bodyweight | machine |
| Steps in our guide | 7 | 5 |
How each one starts
Butterfly Yoga Pose — first steps
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
Hip Adduction Machine — first steps
- Adjust the seat height and position yourself on the machine with your back against the backrest.
- Place your feet on the footrests and grasp the handles for stability.
Full step-by-step guides are linked below.
Which should you choose?
The Butterfly Yoga Pose needs no equipment and scales through leverage, tempo and reps. The Hip Adduction Machine fixes the movement path so you can push close to failure with less skill demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the adductors adapting.
Full form guides
Common questions
Is the Butterfly Yoga Pose better than the Hip Adduction Machine?
Neither is universally better — both train the adductors as the primary mover. The Butterfly Yoga Pose needs no equipment and scales through leverage, tempo and reps, while the Hip Adduction Machine fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Butterfly Yoga Pose and the Hip Adduction Machine in the same program?
Yes, but usually not in the same session — they overlap heavily on the adductors. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Butterfly Yoga Pose and the Hip Adduction Machine work the same muscles?
The primary muscle is the same: the adductors. Supporting muscles differ slightly — hamstrings and groin for the Butterfly Yoga Pose versus hamstrings and glutes for the Hip Adduction Machine.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.