How to do a Machine Hip Adductor
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Machine Hip Adductor
Thigh Adductor Machine
Target muscles worked
Instructions for Proper Form
An isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
- Sit upright in a thigh abductor machine with your lower back pressed against the back pad.
- Bend your knees to a 90 degree angle and place your feet on the foot pedals in a wide position with your knees against the inner pads.
- Brace your core to keep your spine neutral and stationary as you press your knees through the pads to create an inward arc.
- Once the knee pads have been brought together, return to the starting position.
Weight & 1 Rep Max Calculator
Average Machine Hip Adductor standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps65lbs1 Rep Max80lbs
- intermediate8reps80lbs100lbs
- advanced8reps95lbs120lbs
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Alternative Exercises to Machine Hip Adductor
1. Machine Hip Abductor
96.7 mSCORESWAPPED 1,364 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
- Beginner
- Abductors
- Thigh Abductor Machine
2. Cable Hip Adduction
41.6 mSCORESWAPPED 1,338 TIMESThis exercise is a cable variation of Standing Hip Adduction. The use of a cable machine allows for greater resistance as well as giving you more control over the exact direction your resistance is coming from. This exercise can help improve lower body strength and hip stability.
- Beginner
- Adductors
- Hi-Lo Pulley Cable
3. Standing Hip Adduction
61.4 mSCORESWAPPED 914 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
4. Lateral Bound
61.9 mSCORESWAPPED 430 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
- Beginner
- Adductors
5. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 375 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
- Beginner
- Adductors
- Loop Bands
6. Machine Hip Adductor
96.9 mSCORESWAPPED 297 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
- Beginner
- Adductors
- Thigh Adductor Machine
7. Lateral Box Jump
71.6 mSCORESWAPPED 241 TIMESAn explosive compound exercise focusing on lateral power and agility. This exercise targets the lower body muscles, particularly the glutes, quadriceps, and calves, while also improving coordination and balance.
- Beginner
- Adductors
- Box
8. Lateral Lunge Stretch
3.8 mSCORESWAPPED 173 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
- Beginner
- Adductors
9. Butterfly Stretch
3 mSCORESWAPPED 147 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
- Beginner
- Adductors
10. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 143 TIMESThis lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.
- Beginner
- Quads
- Medicine Ball