Hip Adduction (Machine)
Complete guide to Hip Adduction (Machine). Learn proper form, technique, and execution. Targets Hips — Adductors. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Hip Adduction (Machine)
Add the appropriate amount of weight and sit on the hip adduction machine.
Place your legs against the inner pads and sit tall with your back against the pad.
Engage your abs and take a breath.
Squeeze both legs inward against the pads as far as possible, squeezing your inner thighs at the end and exhale.
Slowly return your legs to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |