Step by step
- Sit with your back supported and the pads inside your knees.
- Set the opening until you feel a comfortable stretch.
- Squeeze your legs together.
- Open slowly.
Tip: Your adductors also work hard in squats and sumo deadlifts.
Common mistakes
Start with a comfortable opening and gradually increase it.
Control the return.
Keep your back supported.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Do I need to train my adductors?
Strengthening them helps hip and knee stability, especially if you play sports with changes of direction.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add hip adduction machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.