Hip Adductor Machine

Muscles Worked

How to Perform

1. 1

   Adjust the seat, pads, and handles so the machine aligns properly with your joints. Proper setup prevents injury and ensures the target muscle does the work.

2. 2

   Brace your body against the pads to isolate the target muscle. Grip the handles or position yourself as indicated.

3. 3

   Move through the full range of motion with deliberate control. Focus on the squeeze at peak contraction.

4. 4

   Return to the starting position slowly — the eccentric phase is where significant muscle damage and growth occurs.

Common Mistakes

• Using momentum to swing the weight up instead of extending through the quad.

• Not achieving full extension at the top — this is where the quad is maximally contracted.

• Setting the machine pad too high or too low on your shin, which changes the resistance profile.

Pro Tips

• Hold the top of each rep for 2 seconds with your quads fully contracted. This peak contraction is uniquely effective for quad development.

• Point your toes slightly outward or inward to shift emphasis between the inner and outer quad. Experiment to find what you feel most.

Related Exercises