What muscles does the Hip Adductor Machine work?

The Hip Adductor Machine primarily works the inner thighs (primary), with glutes as secondary movers.

How many sets and reps should I do for the Hip Adductor Machine?

For hypertrophy, 3 to 4 working sets of 8 to 12 reps with 1 to 2 reps in reserve works for most lifters. Hypro's Smart Progression suggests targets per set based on your training history, fatigue, and equipment so you do not have to guess.

Is the Hip Adductor Machine a good beginner exercise?

Start with light loads, prioritise form, and add weight gradually. If you are new to lifting, work with a coach or follow a structured plan that scales the load to your level.

Can I do the Hip Adductor Machine without machine?

If you do not have machine access, swap to a similar movement targeting the same muscle group. Hypro suggests verified substitute exercises so you can keep your weekly volume on track.

How does Hypro help me progress on the Hip Adductor Machine?

Hypro tracks every set and uses Smart Progression to suggest your next weight and rep target. It also tracks weekly volume and recovery for each muscle group, so you progress without overtraining.

All exercises

Inner Thighs Machine

Hip Adductor Machine

The Hip Adductor Machine is a machine exercise that primarily targets the inner thighs. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.

How to perform the Hip Adductor Machine

1Sit on the machine with your back against the pad, adjust the seat so your knees line up with the pads, and set the starting width to a comfortable stretch in your inner thighs while keeping your feet flat and core lightly braced. Hold the handles or sides of the seat to stay steady and keep your chest up, looking straight ahead.
2Gently squeeze your legs together until the pads come close but not crashing together, exhaling as you bring them in, then slowly let your legs return to the starting width with control as you inhale. Move in a smooth, steady rhythm without bouncing, keeping your inner thighs doing the work instead of using momentum.

Coach tips

Start lighter than you think so you can feel your inner thighs working without twisting your hips or leaning forward.
Avoid letting the weight stack slam down; control the return to keep tension on your muscles and protect your hips and knees.
Keep your lower back against the pad and core engaged so the movement stays in your legs, not your lower back.

Train inner thighs smarter

One rep, one set. Hypro turns the Hip Adductor Machine into measurable progress, week after week.

Smart Progression

The right weight, every set

Hypro suggests your next Hip Adductor Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.

Smart Progression screen suggesting weight and reps for the next set

Weekly Volume

See exactly how much inner thighs you train each week

Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.

Body heatmap showing weekly training volume per muscle group

Coach-Built Plans

Use this exercise inside an IFBB Pro plan

Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Hip Adductor Machine fits right into proven hypertrophy and strength templates.