Fysiqal

Isolation · Beginner

Hip Adduction (machine)

Isolation isolation exercise using machine.
Hip Adduction (machine) demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Machine
Mechanics
Isolation
Sides
Bilateral
Main plane
Frontal

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How to do the Hip Adduction (machine)

Cues reviewed by Kwabena Osei on

Setup

Seated in the machine with the pads against the outside of your thighs, legs spread apart to start.

  1. Squeeze your legs together against the resistance, moving through hip adduction -- real range here is limited to about 30 degrees, so don't force past a comfortable stretch.

  2. Squeeze at the innermost point, then return under control back to the start.

Common mistakes

  • Forcing the legs wider than a comfortable stretch to chase more range at the start of the rep.

  • Using momentum to slam the pads together instead of a controlled squeeze.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip adductionprimary action

    Adductor magnus (prime mover, high emphasis); Adductor longus (prime mover, high emphasis); Adductor brevis (prime mover, moderate emphasis); Pectineus (synergist, moderate emphasis); Gracilis (synergist, moderate emphasis); Gluteus maximus (synergist, low emphasis)

  • Spine lateral flexionsecondary action

    Quadratus lumborum (stabilizer, low emphasis); Erector spinae (stabilizer, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.