Seated Hip Adduction

A machine-based isolation exercise that strengthens the inner thigh adductors by bringing the thighs together against resistance.

Instructions

1. Sit on the hip adduction machine with your back firmly against the backrest and your feet flat on the floor.
2. Position your feet shoulder-width apart and place your thighs against the outside of the movement arms.
3. Grip the handles on either side for stability, keeping your core engaged.
4. Push the movement arms together, bringing your knees inward in a controlled motion.
5. Pause briefly when your thighs are close together, squeezing the adductor muscles.
6. Slowly return to the starting position, resisting the weight without fully opening your legs.

Tips

• Keep your back pressed against the pad throughout; avoid leaning forward or to the sides.
• Maintain steady breathing—exhale during the concentric (inward) motion and inhale during the eccentric (opening) motion.
• Choose a weight that allows 12-15 controlled repetitions without compensatory movement.
• Do not allow your knees to drift excessively inward past the machine’s range; respect your natural range of motion.
• This exercise is beneficial for hip stability and strengthening the inner thigh musculature.