Hip Adductor.

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.

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.

Questions, answered.

What is the Hip Adductor?

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

What muscles does the Hip Adductor work?

The Hip Adductor primarily works your adductors.

What equipment do I need for the Hip Adductor?

You need a machine to perform the Hip Adductor.

How many sets and reps should I do for the Hip Adductor?

A typical prescription for the Hip Adductor is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Hip Adductor good for beginners?

Yes. The Hip Adductor is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.