Machine Hip Adduction
Squeeze the pads together to bring the thighs toward the midline, pausing before the controlled return.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the adductors, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Hip Adduction work?
- The Machine Hip Adduction mainly works the adductors.
- What equipment do you need for the Machine Hip Adduction?
- A machine.
- How many sets and reps of the Machine Hip Adduction?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Hip Adduction?
- Bodyweight Cossack Squat Hold, Butterfly Stretch, Copenhagen Adduction and Copenhagen Plank work the same main muscle.
Program it for your clients
Coaches add the Machine Hip Adduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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