Starting too wide too soon
Build into wider starting positions gradually over a few weeks rather than forcing a big stretch on day one.
Isolation · Machine
Hip Adductor Machine
The hip adductor machine has you sit and squeeze your legs together against pads, training the inner thigh muscles. Strong adductors help in squats and deadlifts and support hip health, so it suits both lifters and general gym-goers.
- Primary
- Adductors
- Starting rep range
- 12–20 reps
- Target effort
- 1 reps in reserve
- Progression
- 5 kg / one stack step
Muscles worked
- Adductors
The adductors pull the thighs toward the midline and also assist hip extension from a deep squat. Wider starting positions train them in a more stretched position.
How to set up
- Set the starting width so you feel a comfortable stretch in your inner thighs, not a strain.
- Sit upright with your back against the pad.
- Place the pads on the inside of your knees and feet on the footrests.
- Hold the handles and brace lightly.
How to do each rep
- Squeeze your knees together until the pads meet or nearly meet.
- Pause briefly at the closed position.
- Open slowly over 2-3 seconds back to the stretched position.
- Keep the stack from slamming between reps.
Common hip adductor machine mistakes
Letting the weight snap back
Control the opening phase; the stretched position is where much of the work happens.
Partial reps
Close the pads fully on each rep and lower the weight if you cannot.
Sets, reps, and progression
Surpass starts the hip adductor machine at 12–20 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Use 10-20 reps and add load once you can control the full range. Increase the starting width gradually as your flexibility allows.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Questions
Is the adductor machine worth doing?
Yes. The adductors are a large muscle group that contributes to squatting and hip stability, and direct work is an easy way to strengthen them.
Does the adductor machine burn inner thigh fat?
No, you cannot spot-reduce fat. It builds the inner thigh muscles; fat loss comes from overall diet and activity.