At a glance
- Main muscle
- Adductors
- Equipment
- Machine
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Start as wide as feels comfortable: that is where the stretch is.
- Bring your knees together under control, squeeze briefly.
- Return slowly into the stretch; leaning forward slightly stretches further.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Stable, easy to load in small steps and heavily loaded in the stretch, without taxing your back or grip. The adductors respond well to training (Kubo 2019), but there is no growth study on the machine itself: A, not S.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Cable Hip Adduction · Cable · rating B
- Copenhagen Adduction · Bodyweight · rating A
- Sumo Deadlift · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hip adduction machine.
Let Mitta set the weight.
Mitta plans the hip adduction machine with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hip adduction machine
What muscles does the hip adduction machine work?
The hip adduction machine mainly trains your adductors.
How many reps of the hip adduction machine should I do?
Mitta plans the hip adduction machine at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hip adduction machine?
Good alternatives that train the same muscle are the cable hip adduction, Copenhagen adduction and sumo deadlift.
Is the hip adduction machine good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the hip adduction machine have rating A?
Stable, easy to load in small steps and heavily loaded in the stretch, without taxing your back or grip. The adductors respond well to training (Kubo 2019), but there is no growth study on the machine itself: A, not S.
Sources
- Kubo et al. 2019, EJAP (diepe squat: adductoren groeiden 6,2% vs 2,7% bij halve squat) doi.org/10.1007/s00421-019-04181-y