Seated Hip Adduction Machine: How-to, Tips & More
The Seated Hip Adduction Machine is a beginner isolation exercise for your adductors. You do it with hip adduction machine. 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 Seated Hip Adduction Machine
- Sit in the machine with the pads on the inside of your knees.
- Squeeze your legs together.
- Pause briefly.
- Return slowly until you feel a stretch.
Seated Hip Adduction Machine tips
- Control the way out. Do not let the weight snap back.
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
Hip adduction machine
Type
Isolation
More adductors exercises
Adductor Dynamic Stretch
Bodyweight
Adductor Stretch
Bodyweight
Band Hip Adduction
Resistance band
Multi Hip Adduction
Multi hip machine
Frequently asked questions
What muscles does the Seated Hip Adduction Machine work?
The Seated Hip Adduction Machine 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 Seated Hip Adduction Machine good for beginners?
Yes. The Seated Hip Adduction Machine 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 Seated Hip Adduction Machine?
You need hip adduction machine.
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