Hip Adduction Machine
Reviewed by Bryan Cortez, MS
Train the inner thigh you keep skipping — it stabilizes every squat you do.
Coaching profile
direct default. This page is the practical coaching layer: use it for setup, cues, programming, pain-free adjustments, and substitutions. The complete biomechanics tier list lives on the muscle page.
How the rankings are built →Demonstration
Demonstration production queue
The written coaching card is ready. The owned video is next.
Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.
Browse Physique Skool on YouTubeHow 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
Cues That Work
- Squeeze smoothly; pause at center; control the stretch without bouncing
No-Fly Zone
under 8 reps (heavy partials risk a groin strain)
Programming
Sequence priority
Late
Tiny, low-fatigue isolation — a finisher, or first as a hip/groin warm-up.
Progression
Model — Double
Fallback model — Triple
Double progression: 10→20, then add a pin (or micro-plate).
Best program fit
Legs, Lower
Load increments
If it hurts
Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.
Work down this list in order. Stop at the first change that removes the pain.
Step 1
Setup tweaks
Start width (more open = more stretch); lean the torso forward to bias different fibers.
Step 2
ROM / tempo / bias
Pause in the squeeze; slow controlled eccentric; never ballistic into the stretch.
Step 3
Implement swap
Copenhagen plank or cable adduction.
Substitutions
The Evidence
Builds and strengthens the adductors. Does NOT train any other leg muscle — it's pure isolation.
SFR — 4
Put the exercise inside a system.
Get the companion workbook, trackers, program files, and community support.