The Machine Hip Adduction is a beginner-friendly machine strength exercise that targets the adductors, with the glutes and hamstrings working alongside. Here's how to do it right — and what to stop doing.
Primary musclesAdductors
Secondary musclesGlutes, Hamstrings
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Hip Adduction
Set the machine so your legs start comfortably apart, without forcing the stretch.
Sit upright with your back flat against the pad and grip the handles.
Place the inside of each thigh against the pads.
Draw your legs together until the pads meet.
Squeeze briefly at the closed position without letting the pelvis rotate.
Open the legs slowly back to the start and repeat.
02 The payoff
Why it earns its spot
Directly loads the adductor group, which most compound leg work only touches.
The seated path removes balance, so the inner thigh works through full range.
Adductor strength supports change of direction and reduces groin strain risk.
03 Don't do this
Common mistakes
Setting the start too wide, which pushes the adductors into a stretch they cannot control.
Arching the lower back, which tips the pelvis and changes what the pads actually load.
Letting the pads fly open on the return, which drops the eccentric half of the repetition.
Chasing heavy loads on a cold muscle, which is how the adductor group gets strained.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Hip Adduction, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
