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LegsPin machineIsolation — hip adduction

Hip Adduction Machine

Reviewed by Bryan Cortez, MS

Train the inner thigh you keep skipping — it stabilizes every squat you do.

Rep Sweet Spot
10-20
Sets
2-3
sets
RIR
0-2

How to do it

Setup

  • Pads on the inner thighs, start in a comfortable stretch, sit tall.

Execution

  • Squeeze the thighs together, pause, control the stretch back open; don't bounce out of the stretched position.

Common Errors

  • Bouncing out of the stretched position (groin-strain risk)
  • Going so heavy the range shrinks to nothing
  • Letting the weight yank the legs open
  • Tensing the whole body instead of the adductors

No-Fly Zone

under 8 reps (heavy partials risk a groin strain)

Programming

Members only · free

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If it hurts

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The Evidence

Builds and strengthens the adductors. Does NOT train any other leg muscle — it's pure isolation.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.