# Hip Adductor (Machine)

> A seated machine move that squeezes your knees together against pads to train your inner thighs.

Page: https://fitnessie.app/exercises/hip-adductor-machine/
Type: Machine · Isolation
Demo video: https://fitnessie.app/demos/hip-adductor-machine/d660cb9db53d83f0.mp4

## How to do it

1. Sit with your back against the backrest and your hips all the way back on the seat.
2. Place the pads on the insides of your knees and open your legs to a light stretch.
3. Bring your knees together until the pads nearly touch.
4. Open back to the start under control.

## Key cues

- Hips pressed into the seat
- Start at a light stretch
- Squeeze, don't snap
- Return slowly

## Common mistakes

- Snapping the knees together
- Opening too wide at the start
- Arching your lower back off the pad

## Muscles worked

- Primary: Adductors

## Equipment

Hip adduction machine.

## References

- [StrengthLog: Hip Adduction Machine](https://www.strengthlog.com/hip-adduction-machine/)
- [Planfit: Hip Adduction Machine](https://planfit.ai/en/exercise/hip-adduction-machine)