HyperBody
Exercise library · Legs

Hip Adductor.

Isolation exercise performed on a machine to strengthen the hip adductors of the inner thigh.

BeginnerMachine
Hip Adductor
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Adductors
The play-by-play

How to do it.

  1. Step 01

    Sit on the hip adductor machine with your back against the pad.

  2. Step 02

    Place your knees against the inner pads.

  3. Step 03

    Adjust the machine to ensure a comfortable starting stretch.

  4. Step 04

    Bring your legs together, squeezing the pads against resistance.

  5. Step 05

    Hold the contraction briefly at the peak.

  6. Step 06

    Slowly return your legs to the starting position.

What separates good from great

Pro cues.

  • Keep your torso stable and avoid rocking.

  • Focus on the squeeze in your inner thighs.

  • Control the eccentric phase to maximize muscle engagement.