Hip Adduction

Muscles worked by the Hip Adduction

Primary

AdductorsHip Adductors

Also called: hip adductors, inner thigh, adductor muscles, groin.

Equipment

Hip Adduction Machine

Also called: adductor machine, inner thigh machine, thigh adductor, groin machine, hip adductor.

How to do the Hip Adduction

1. Sit on the hip adduction machine with your back against the pad.
2. Place your legs against the pads with the machine set to a comfortable stretch.
3. Squeeze your legs together until the pads meet in the middle.
4. Hold the squeeze briefly in the fully closed position.
5. Let your legs open back out under control to the start.
6. Repeat for the desired number of reps.

Form tips

• Choose a start width that stretches without straining your groin.
• Move through the whole range at an even, controlled speed.
• Do not let the weight stack slam down as your legs open back out.

At a glance

Hip Adduction in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Adductor Stretch
• Bench Adductor Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hip-adduction",
  "name_en": "Hip Adduction",
  "name_de": "Hüftadduktion",
  "name_es": "Aducción de cadera",
  "description_en": "A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors.",
  "description_de": "Eine Maschinenübung, bei der die Beine gegen Widerstand zusammengedrückt werden — isoliert und stärkt die Adduktoren der Oberschenkelinnenseite.",
  "description_es": "Un ejercicio en máquina apretando las piernas una contra otra frente a la resistencia, aislando y fortaleciendo los aductores de la cara interna del muslo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "hip_adduction_machine",
  "body_part": "upper_legs",
  "primary_muscles": [
    "adductors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "hip-adduction",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on the hip adduction machine with your back against the pad.",
    "Place your legs against the pads with the machine set to a comfortable stretch.",
    "Squeeze your legs together until the pads meet in the middle.",
    "Hold the squeeze briefly in the fully closed position.",
    "Let your legs open back out under control to the start.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich an die Adduktoren-Maschine, mit dem Rücken fest am Polster.",
    "Lege die Beine an die Polster; stelle die Maschine auf eine angenehme Dehnung ein.",
    "Drücke die Beine zusammen, bis sich die Polster in der Mitte treffen.",
    "Halte die Spannung kurz in der ganz geschlossenen Position.",
    "Lass die Beine kontrolliert wieder in die Ausgangsposition öffnen.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en la máquina de aducción de cadera con la espalda contra el respaldo.",
    "Coloca las piernas contra las almohadillas con la máquina ajustada a un estiramiento cómodo.",
    "Aprieta las piernas hasta que las almohadillas se junten en el centro.",
    "Mantén brevemente la contracción en la posición completamente cerrada.",
    "Deja que las piernas se abran de vuelta con control hasta el inicio.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "Choose a start width that stretches without straining your groin.",
    "Move through the whole range at an even, controlled speed.",
    "Do not let the weight stack slam down as your legs open back out."
  ],
  "tips_de": [
    "Wähle eine Startbreite, die dehnt, ohne die Leiste zu überlasten.",
    "Bewege dich über den ganzen Bewegungsumfang gleichmäßig und kontrolliert.",
    "Lass den Gewichtsblock beim Öffnen der Beine nicht aufschlagen."
  ],
  "tips_es": [
    "Elige una apertura inicial que estire sin forzar la ingle.",
    "Recorre todo el rango a una velocidad uniforme y controlada.",
    "No dejes que la placa de peso golpee al abrir las piernas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/hip-adduction-start.webp",
      "peak": "images/flat/hip-adduction-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hip-adduction");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.