Multi Hip Adduction: How-to, Tips & More
The Multi Hip Adduction is a beginner isolation exercise for your adductors. You do it with multi hip machine, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the adductors, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Adductors
Primary
Glutes
Secondary
How to do the Multi Hip Adduction
- Stand in the multi hip machine with the pad on the inside of one thigh.
- Hold the handles for balance.
- Pull your leg in across your body.
- Return slowly, then switch legs after the set.
Multi Hip Adduction tips
- Stand tall. Do not lean into the movement.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Multi hip machine
Type
Isolation
Multi Hip Adduction alternatives
Band Hip Adduction
Adductors
Seated Hip Adduction Machine
Adductors
Adductor Dynamic Stretch
Adductors
Adductor Stretch
Adductors
Frequently asked questions
What muscles does the Multi Hip Adduction work?
The Multi Hip Adduction mainly works your adductors, with help from your glutes.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Multi Hip Adduction good for beginners?
Yes. The Multi Hip Adduction is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Multi Hip Adduction?
You need multi hip machine.
Add Multi Hip Adduction to your program
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