FitCi
Hip Adduction Machine is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on the machine, rest your back against the support, and place your legs on the inside of the open pads.
- Set an appropriate weight and keep your torso stable and core braced.
- Using your inner-thigh muscles, squeeze the pads together under control.
- Pause briefly in the middle and feel the inner-thigh contraction.
- Slowly return the pads to the starting width and repeat without losing control.
Coaching tip
Bring your legs together under control, feel the squeeze in your inner thighs, and don't swing.
Caution
Skip this move or ask a professional first if you have pain or an injury in: hip. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.