TETSUHip Adduction Machine
The Hip Adduction Machine is a leverage machine exercise for the upper legs that primarily targets the adductors, with the hamstrings and glutes assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Hip Adduction Machine
- 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.
- Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
- Pause for a moment at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Hip Adduction Machine work?
The Hip Adduction Machine primarily targets the adductors. The hamstrings and glutes work as supporting muscles.
What equipment do I need for the Hip Adduction Machine?
You need a leverage machine to perform the Hip Adduction Machine.
How many sets and reps of the Hip Adduction Machine should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Hip Adduction Machine works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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