Hip Adduction (Machine)
Also called Hip Adduction (Gym Machine)
How to do it
Sit in the machine with your back supported and the inside of both knees against the pads. Squeeze your knees together through a comfortable range, pause while contracting your inner thighs, then let the pads open slowly without the weight stack slamming. Keep your pelvis stable against the seat.
Setup
Adjust the seat and thigh pads so the hips and knees are comfortable and the inside of both knees contacts the pads. Sit with the pelvis and back supported, feet stable, and hands on the handles.
Where you should feel it
Along both inner thighs as the knees draw together. Keep the pelvis against the seat and avoid bouncing or letting the weight stack pull the legs open.
When to use it
Use for stable bilateral inner-thigh hypertrophy close to fatigue with simple load progression. Controlled sets of 12-25 reps work well.