Hip adduction machine
Primary muscles: Adductors. Assisting muscles: Glutes, Hamstrings.
How to do it
- Sit on the machine with your legs against the side pads and set the weight.
- Grip the handles and keep your torso still — this is the starting position.
- Push your legs inwards, bringing them together, as you exhale.
- Hold the contraction for one second, then return under control, inhaling.
Key to the execution: A slow, controlled movement, inwards, from the thighs only.
Common mistakes
- You perform the movement in jerky bursts.
- You let your torso lean forward to "help" the movement.
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.