Hip Adduction Machine
The Hip Adduction Machine primarily works the Adductor Brevis, Adductor Longus, Adductor Magnus, with secondary activation of the Gracilis, Pectineus and stabilizer support from the Rectus Abdominis. It is a machine isolation exercise at beginner difficulty.
The Hip Adduction Machine is an beginner isolation exercise performed with machine, following a adduction movement pattern. It primarily targets the Adductor Brevis, Adductor Longus, Adductor Magnus, with secondary engagement of the Gracilis, Pectineus. This is a bilateral pushing movement, meaning both sides work together to generate force.
Machine-based hip adduction pulling legs together.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Adduction |
| Force | Push |
| Laterality | Bilateral |
| Primary | Adductor Brevis, Adductor Longus, Adductor Magnus |
| Secondary | Gracilis, Pectineus |
Muscles Worked
The Adductor Brevis, Adductor Longus, and Adductor Magnus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gracilis, and Pectineus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Adductor Brevis (adductors)
- Primary Muscle Adductor Longus (adductors)
- Primary Muscle Adductor Magnus (adductors)
Secondary Muscles
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectineus (adductors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Adjust machine seat and pads to fit body.
- Sit or position body in machine.
Execution
- Move limb toward body midline against resistance.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Adductor Magnus, Adductor Longus, Adductor Brevis.
Tips & Common Mistakes
- Use slow, controlled movement — avoid swinging the limb.
- Maintain a slight bend in the working limb to reduce joint stress.
- Focus on squeezing the inner thigh or groin muscles at the peak of movement.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Adductor Brevis, Adductor Longus, Adductor Magnus) and can be substituted based on your equipment or variation preferences.
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