Upper legs

Hip Adduction Machine

Squeezing your legs together against resistance while seated: it trains the adductors on your inner thighs.

Also known as: adductor machine, inner thigh machine

Level: Intermediate
Equipment: Hip Adduction Machine
Type: Isolation

Movement

Muscles worked

Hip Adduction Machine muscle map: adductors highlighted on the front and back of the body

PrimaryAdductors

How to do it

Sit with your back supported and the pads on the inside of your knees.
Set the starting width to a comfortable stretch.
Squeeze your legs together, contracting your inner thighs.
Open slowly back to the start.

Form cues

Controlled in both directions.
Pause with your legs together.
Don't force the starting stretch.

Common mistakes

Starting wider than your hips allow: it can strain the adductor.
Letting the plates slam: control the return.
Shifting your hips on the seat: keep your back supported.

Sets and reps

3 sets of 12-20 reps with 60 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the hip adduction machine.

Side-lying hip adduction
Lift your bottom leg with the top leg crossed in front.
Bodyweight · Intermediate
How to do it
1. Lie on your side with your bottom leg straight.
2. Bend your top leg and place its foot flat in front of the bottom thigh.
3. Support your head with your bottom arm.
4. Lift the bottom leg upward toward the ceiling.
5. Lower the leg back down under control.
6. Complete reps on one side, then switch.
Primary
Adductors
Side-lying adduction hold
Hold your bottom leg raised.
Bodyweight · Intermediate
How to do it
1. Lie on one side with the bottom leg straight and the top leg crossed over it, foot flat on the floor.
2. Support the head on the lower arm and keep the hips stacked vertically.
3. Lift the bottom leg as high as it will go with the knee straight and the toes pointing forward.
4. Hold that lifted position for the prescribed time without rolling the hips back.
5. Lower the leg under control and repeat on the other side.
Primary
Adductors
Standing banded adduction
Sweep your leg inward against a band.
Loop Band · Beginner
How to do it
1. Anchor a loop band to a sturdy upright at ankle height.
2. Step into the loop with the working leg facing the anchor side.
3. Stand a few feet away so the band has tension.
4. Sweep the working leg across the body toward the standing leg.
5. Return slowly to the start. Complete reps per side, then switch.
Primary
Adductors

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Will it slim my inner thighs?

You can't spot-reduce fat. The machine strengthens your adductors; fat loss depends on diet and overall activity.

Why train your adductors?

They help in squats and deadlifts, stabilise your hips and reduce groin strains in sports with cutting.

How heavy should I go?

Moderate, for 12-20 controlled reps.

What muscles do the hip adduction machine work?

They mainly work the adductors.

Train with Nuvana

Add the hip adduction machine to your next workout

Log your sets and weights, and see how each muscle progresses in the app.