Hip Adduction

Isolation exercise, Machine




Required equipment

Main muscles

  • Thigh: Long adductor muscle
    (Musculus adductor longus)

Training plans

Hip Adduction is a suitable substitute for similar exercises in inner thigh training or as a supplement to various training plans.

Hip Adduction: Basics and alternatives

Inner thigh: Involved main muscle groups Hip Adduction

Involved main muscle groups:
Hip Adduction

Working out your inner thigh muscles, or adductors, is a breeze when you use a machine designed for this purpose. This exercise involves pressing the two leg pads together with your thighs, which moves the weight on the machine. You’ll probably find this equipment in most gyms, alongside other leg and butt workout machines.

But if you’re searching for a similar workout that demands more body stabilization, consider giving cable hip adduction or side lunges a try. These exercises provide more freedom of movement, but the machine remains the top choice for isolating your inner thigh muscles.

The machine is also a time-saver since you can train both legs simultaneously, unlike the other two exercises where you need to alternate legs.

Correct Execution

This exercise is easy and suitable for beginners and advanced athletes alike. Check out the video and step-by-step instructions below to learn the proper technique.

Video Tutorial

How to Do Inner Thigh Squeezes

Step-by-Step Instructions

First, adjust the handles on the machine so you can sit down comfortably. Position your legs outside the machine with the pads resting on the inside of your thighs.

If you’re new to the machine, start with a lighter weight.

Pick a footrest that allows a 90-degree angle between your lower leg and upper leg. Most machines offer different footrests to accommodate various heights.

Open the handles as far as your legs can comfortably go. This is your starting position for the exercise.

Keep your butt firmly on the seat during the entire exercise, and hold onto the handles for added stability.

Press your legs together in a controlled motion until the machine stops you. Your knees and inner thighs should transfer the force to the machine.

Slowly spread your legs apart again, letting the weight push your thighs apart.

Alternative Execution

Instead of beginning the exercise seated, you can start with your legs spread apart. To do this, set the two handles to their maximum distance to enhance your range of motion and tension.

When performing the exercise this way, first place one leg on the machine and use your hand to push the bar back before adding your second leg (refer to the video below).

How To: Hip Adduction (Cybex)

If you opt for this method, make sure to use a lighter weight, as higher tension near the end of the movement can lead to pain or injury. This execution is better suited for advanced users.

Common Mistakes

You might see people lifting their butts off the seat while doing the exercise. This often occurs when the weight is too heavy.

Another mistake is limiting the range of motion. You don’t need to reach your maximum stretch to work your inner thigh muscles, but if the angle is too low and the pads are too close together, your workout won’t be as effective.

Remember to spread your legs apart in a controlled way, just as you brought them together. Don’t let the weight push your legs apart too quickly.