How to do the Standing Machine Hip Adduction
- Stand on the platform, roller pad inside your working leg.
- Hold the handles, working leg out to the side.
- Sweep the leg across your body, pulling from the inner thigh.
- Return slowly to the start, then switch legs after all reps.
Full technique — 8 steps
- Stand on the platform and adjust it so your working hip lines up with the machine pivot.
- Set the roller pad against the inside of your working leg, near the knee.
- Hold the side handles and stand tall on the other leg with a slight knee bend.
- Start with the working leg out to the side and the knee straight.
- Sweep the working leg inward across your body by pulling from the inner thigh.
- Bring the leg as far across as you can without rotating your hips or trunk.
- Return the leg outward under tension until it reaches the stretched start position.
- 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
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.
