Pelvis twisting
Keep the hips level and facing forward while pulling the leg inward.
Hip Adduction
Hip Adduction trains the inner thigh by pulling the leg inward against resistance.
- Primary muscle
- Upper Legs
Primary musclesHip adductors
Secondary musclesGracilis, Pectineus, Gluteus maximus
- Equipment
- Strength Machine
How to perform Hip Adduction
Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.
Adjust the seated hip-adduction machine so both inner thighs rest securely against the pads and the starting width is comfortable.
Sit fully against the support, plant the feet, hold the handles, and keep the pelvis level.
Draw both thighs inward together without bouncing or lifting the hips from the seat.
Pause when the inner thighs are shortened without forcing the knees together.
Open the legs slowly to the selected start position and keep tension on the stack.
Common Hip Adduction mistakes
Swinging the leg
Use a load that can be moved without momentum or movement from the support leg.
Knee rotating
Keep the kneecap and toes facing forward rather than turning the leg during the pull.
Returning too far
Use a comfortable inner-thigh stretch and stop before the pelvis is dragged toward the stack.
When to modify or choose another exercise
- Pelvis twisting: Keep the hips level and facing forward while pulling the leg inward.
- Knee rotating: Keep the kneecap and toes facing forward rather than turning the leg during the pull.
- Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
- Alternative Supported Short-Range Adduction: Use a smaller inward range and light support while keeping the pelvis still.
How to use Hip Adduction in a training program
Where it fits in a session
Place Hip Adduction after squats, lunges, or lateral work so adductor fatigue does not reduce control on the main lifts.
How often to use it
Use one to three times per week and adjust volume around wide-stance squats, lateral lunges, and other adductor-heavy training.
Starting rep ranges by goal
| Goal | Sets | Reps or time | Rest | Effort and execution |
|---|---|---|---|---|
| Strength accessory | 2–4 | 6–10 | 75–150 sec | Leave 2–3 controlled reps in reserve |
| Muscle growth | 2–4 | 10–20 | 60–120 sec | Usually 1–3 clean reps in reserve |
Pairing and sequencing
- Use Hip Adduction after Barbell Back Squats, Bulgarian Split Squats, or Leg Press.
- Pair it with Hip Abduction work when both movements keep the pelvis level.
Scale the movement
Regressions and progressions for Hip Adduction
Start with an easier option
Supported Short-Range Adduction
Use a smaller inward range and light support while keeping the pelvis still.
Lighter Hip Adduction
Reduce resistance until the thigh moves inward without swinging.
Progress when form is repeatable
Paused Hip Adduction
Pause with the inner thigh shortened while the hips remain level.
Slow-Return Hip Adduction
Return over three seconds without letting the resistance pull the pelvis.
References
- American Council on ExerciseACE Exercise Library ↗
- Mayo ClinicWeight Training: Do's and Don'ts of Proper Technique ↗
- American College of Sports MedicineACSM Resistance Training Guidelines Update ↗
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