# Hip Adductor Machine

A machine isolation exercise targeting the hip adductors. Useful for building inner-thigh strength, improving hip control, and accessory lower-body training.

- Beginner · Isolation
- Equipment: Adductor machine
- HD video: https://media.seto.fit/exercises/seated-machine-hip-adductor/video/male.mp4
- HTML: https://seto.fit/exercises/adductor-machine/

## Muscles worked

- Hip adductors: 8/10

## How to do the Hip Adductor Machine

1. Sit comfortably on the machine with your back supported and feet on the rests.
2. Adjust the pads so your inner thighs feel a stretch – don't force it.
3. Gently squeeze your legs together, moving the pads inward to feel the work.
4. Slowly release to return to the starting stretched position - keep your posture stable.

### Full technique — 6 steps

1. Sit tall on the machine with your back against the pad and feet on the footrests.
2. Set the pads so your thighs start in a comfortable stretched position without forcing the hips open.
3. Place the inside of your knees or thighs against the pads and grip the handles lightly.
4. Tighten your stomach and keep your pelvis level against the seat throughout the set.
5. Drive the pads inward by squeezing your legs together until you reach your available end range.
6. Bring the pads back out under control until the adductors are stretched again without losing position.

## Common mistakes

- Bouncing into the stretched position
- Leaning back to move weight
- Letting hips shift on seat
- Using short partial reps

## Form cues

- Squeeze legs together
- Keep hips against seat
- Use your full range
- Smooth return outward

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Hip Adductor Machine work?

Primary: Hip adductors 8/10.

### When should I do the Hip Adductor Machine in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Hip Adductor Machine?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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