What does hip adduction do?
The adductors are a big group: together they make up a large part of the inner thigh. Their main job is to pull the thigh inwards, but they do more than that. The adductor magnus also helps extend the hip when you stand up from a deep squat, and the whole group helps stabilise the pelvis when you stand on one leg, kick or cut to the side in sports.
| Muscle | Where | Extra job |
|---|---|---|
| Adductor magnus | Large, deep back part of the inner thigh | Hip extension in squats and deadlifts |
| Adductor longus | Front of the inner thigh, the cord you feel in the groin | Helps flex the hip, often involved in groin strains in sport |
| Adductor brevis | Under the adductor longus | Assists the longus |
| Gracilis | Long thin muscle down to the inside of the knee | Also helps bend the knee |
| Pectineus | Top of the inner thigh, near the hip | Helps flex the hip |
Squats and lunges already work the adductors, especially deep ones with a wider stance. That is why a heavy squat or Bulgarian split squat can leave your inner thighs sore. The machine adds direct work with very little technique to learn.
How to use the hip adduction machine
- Choose the start widthSet the lever so the pads start at a width where you feel a mild stretch on the inner thighs. Wider is not always better: start moderate and open it up over a few weeks.
- Sit tallBack against the backrest, feet on the foot rests, pads against the inside of the knees. Hold the handles to stay still.
- Squeeze the legs togetherBring the knees in until the pads meet or nearly meet. Keep your hips on the seat and your back on the pad.
- Control the openingLet the legs open over 2 to 3 seconds. This is the part where the adductors work in a stretch, so do not let the stack pull you open.
- "Knees, not feet." Think about pressing with the inside of the knees.
- "Same seat, same width." Note your start setting so every session is comparable.
- "No bounce at the open end." A sudden stretch under load is where strains are more likely.
Common hip adduction mistakes
- Starting too wide and too heavy. The adductors are often not used to load in a big stretch. Earn the width first.
- Slamming the pads together. Speed up and the end of the rep is all momentum. Pause when the pads meet.
- Leaning back and lifting the hips. The body twists to help. Lower the weight.
- Skipping it after a groin problem without advice. If you have had a groin strain, follow a physiotherapist's plan for when and how to load it again.
Hip adduction workout: sets and reps
| Goal | Sets x reps | Rest | Notes |
|---|---|---|---|
| Inner thigh size | 3 x 10 to 15 | 60 to 90 s | Slow opening, 1 to 2 reps in reserve |
| Strength for sport | 3 x 8 to 12 | 90 s | Hold the squeeze for 2 s |
| Beginner | 2 x 12 to 15 | 60 s | Moderate width, light weight |
| Warm up | 1 x 15 light | None | Before squats or a wide stance leg press |
Place it after your main compound lift on a leg day, before or after leg curls. Two to six direct sets a week is plenty for most lifters next to their squats and lunges. If your gym has the hip abduction machine next to it, you can alternate the two as a superset, but adduction and hip abduction do different jobs, so log them as two exercises. The leg machine workout shows where both fit.
How to progress
Progress in this order: first a slightly wider start position over the first weeks, then more reps, then more weight. That is double progression on a machine. Use a rep range like 10 to 15 and move up a pin when all sets reach 15. Read more about how this works in progressive overload.
Your inner thigh numbers, in one place
Gripp logs every set of the adduction machine, shows what to lift next session and keeps a progress chart per exercise. If your goal is getting back to sport after a break, rehab can be a goal in your plan.
Join the waitlistHip adduction exercises without the machine
| Exercise | How | Level |
|---|---|---|
| Side lying hip adduction | Lie on your side, top foot in front, lift the bottom leg | Beginner, home |
| Ball or pillow squeeze | Lying with bent knees, squeeze a ball between the knees and hold | Beginner, home |
| Band hip adduction | Band anchored to the side at ankle height, pull the leg in | Beginner, home |
| Cable hip adduction | Standing, ankle strap on the inside leg, pull across the body | Intermediate, gym |
| Sliding hip adduction | Slide one foot out to the side and pull it back in | Intermediate |
| Copenhagen plank | Side plank with the top leg on a bench, bottom leg off the floor | Advanced |
The Copenhagen plank is the hardest one on the list and widely used in football. Start with the knee on the bench, not the foot, and short holds of 10 to 20 seconds. Wide stance work like a sumo squat or the goblet squat with a wider stance also trains the adductors through a big range. More options for the whole lower body are in the leg workout guide.
Similar exercises
Copenhagen plankAdductors