At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hip adduction |
| Primary muscle | Adductors |
The movement, step by step.
- Choose the machine's inward or outward setting and adjust its pads and start angle; these are two separate directions, not one continuous rep.
- Bring the thighs together for adduction or spread them for abduction without twisting the pelvis; log the chosen direction consistently.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the pelvis and back supported.
- Move only through a comfortable hip range.
Common mistakes
- Rocking or twisting the torso to move the pads.
- Using momentum or forcing the opening width.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Hip Adduction-Abduction, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.