IsolationMachine
Machine Hip Adduction
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit on the hip adduction machine, adjust the leg pads to a comfortable starting width, and place your thighs against the padded supports
- Grip the handles firmly, keep your back pressed against the back pad, and plant your feet flat on the footrests
- Take a deep breath in, then exhale as you engage your inner thigh muscles to bring your legs together
- Squeeze your legs together slowly and with control, focusing on using your adductor muscles
- When your legs are fully together, squeeze your inner thighs as hard as possible
- Hold this peak contraction for 1 full second
- Slowly allow your legs to open back to the starting position with control (2-3 seconds)
- Do not let your legs open too wide - maintain tension and control both phases
💡Coaching Cues
- ✓
Squeeze your inner thighs hard when legs come together - this is where the muscle works
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Hold the peak contraction for a full 1 second to maximize muscle engagement
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Control the opening phase slowly, taking 2-3 seconds to maintain constant tension
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Do not open your legs too wide - this releases tension and can strain the groin
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Keep your back pressed against the pad throughout - do not lean forward or arch
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Use smooth, controlled motion - never jerk or use momentum to snap legs together
⚠️Common Mistakes
- ✗
Using momentum or jerking the legs together instead of controlled muscle contraction
