# Standing Machine Hip Adduction

A standing machine isolation exercise targeting the inner thigh adductors, one leg at a time. The roller pad sits on the inside of the working leg as it sweeps across the body.

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

## Muscles worked

- Hip adductors: 9/10
- Glutes: 4/10
- Hip flexors: 3/10
- Hip abductors: 3/10

## How to do the Standing Machine Hip Adduction

1. Stand on the platform, roller pad inside your working leg.
2. Hold the handles, working leg out to the side.
3. Sweep the leg across your body, pulling from the inner thigh.
4. Return slowly to the start, then switch legs after all reps.

### Full technique — 8 steps

1. Stand on the platform and adjust it so your working hip lines up with the machine pivot.
2. Set the roller pad against the inside of your working leg, near the knee.
3. Hold the side handles and stand tall on the other leg with a slight knee bend.
4. Start with the working leg out to the side and the knee straight.
5. Sweep the working leg inward across your body by pulling from the inner thigh.
6. Bring the leg as far across as you can without rotating your hips or trunk.
7. Return the leg outward under tension until it reaches the stretched start position.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Swinging the leg with momentum
- Rotating the hips to finish reps
- Leaning torso to create range
- Slamming the weight stack down

## Form cues

- Lead with the inner thigh
- Keep pelvis square
- Use the machine for balance
- Stay tall through torso

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 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 Standing Machine Hip Adduction work?

Primary: Hip adductors 9/10. Also works: Hip flexors 3/10, Glutes 4/10, Hip abductors 3/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Standing Machine Hip Adduction?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 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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