Skip to main content

Seated Hip Adduction

Isolated adductor strengthening — builds groin strength and hip stability using controlled machine resistance

⚡ Quick Reference​

AspectDetails
PatternHip (Adduction)
Primary MusclesAdductors
Secondary MusclesGracilis, Pectineus
EquipmentHip Adduction Machine
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Seat adjustment: Set height so pads contact mid-thigh, not knees
  2. Pad width: Start with comfortable stretch — pads wide but not painful
  3. Back position: Sit upright, back against pad
  4. Leg placement: Inner thighs against pads, feet on footrests
  5. Grip: Hold handles lightly for stability
  6. Core: Brace to prevent leaning or rotating

Machine Setup Tips​

AdjustmentPurposeCue
Seat heightPads at mid-thighAvoid pressure on knees
Pad widthStarting stretchComfortable, not painful
Back padUpright postureNo slouching
Setup Cue

"Pads on your thighs, not your knees — sit tall and feel a stretch in your groin"

🔄 Execution​

The Movement​

What's happening: Legs abducted, stretch in adductors

  1. Legs spread wide, pads pressing against inner thighs
  2. Torso upright, core braced
  3. Comfortable stretch in groin — not painful
  4. Ready to squeeze

Feel: Stretch in inner thighs, adductors loaded

Key Cues​

Primary Cues
  • "Squeeze your thighs together" — active adduction
  • "Sit tall" — no leaning or rotating
  • "Control the return" — slow eccentric
  • "Feel your groin muscles" — mind-muscle connection

Tempo Guide​

GoalTempoExample
Strength1-1-2-01s squeeze, 1s hold, 2s release
Hypertrophy2-2-3-02s squeeze, 2s hold, 3s release
Endurance1-0-1-0Continuous rhythm

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Adductor MagnusHip adduction — pulling thighs together█████████░ 85%
Adductor LongusHip adduction — medial thigh stabilization████████░░ 80%
Adductor BrevisHip adduction — assists other adductors████████░░ 75%

Secondary Muscles​

MuscleActionActivation
GracilisHip adduction and knee flexion██████░░░░ 60%
PectineusHip adduction and flexion█████░░░░░ 50%

Stabilizers​

MuscleRole
CoreMaintains upright torso position
Hip FlexorsAssists in maintaining leg position
Unique Benefit

Isolated adductor training is crucial for groin health in athletes, reducing groin strain risk and improving lateral movement stability.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Using momentumSwinging legs inLess adductor work, injury riskSlow, controlled movement
Leaning forwardTorso rotates or leansReduces isolationSit tall, brace core
Partial ROMNot going full rangeLess muscle activationFull stretch to full squeeze
Too much weightUsing momentum to move itPoor form, injury riskReduce weight, control it
Feet pushingUsing feet to helpLess adductor workRelax feet, squeeze thighs
Most Common Error

Using momentum — this is a strict isolation exercise. If you're rocking or swinging, the weight is too heavy.

Self-Check Checklist​

  • Torso stays upright, no leaning
  • Smooth, controlled movement
  • Full range: wide stretch to full squeeze
  • Adductors doing the work, not momentum
  • 1-second pause at peak contraction

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Isometric SqueezeHold ball/pillow between kneesComplete beginner
Resistance BandBand around knees, squeeze inBuilding toward machine
Light WeightUse minimal resistance on machineLearning movement

By Target​

TargetVariationChange
Pure StrengthLower reps, heavier weight8-12 reps
HypertrophyModerate weight, slower tempo12-20 reps
EnduranceLight weight, high reps20-30 reps
Prehab/RehabVery light, controlledFocus on control

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestNotes
Strength3-48-1290sHeavier resistance
Hypertrophy3-412-2060sModerate weight, tempo
Prehab2-315-2545sLight, controlled
Rehab2-320-3060sVery light, pain-free

Workout Placement​

Program TypePlacementRationale
Leg dayAfter compoundsAccessory isolation work
Prehab routineBeginning or endInjury prevention
Athletic trainingAfter main workGroin strengthening for sports

Progression Scheme​

How to Progress

When you can do 3 sets of 15-20 with perfect control and a 1-second pause, increase weight by 5-10 lbs. Quality matters more than weight.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Isometric Adductor SqueezeStarting from zero, post-injury
Resistance Band AdductionNo machine access, building base

Progressions (Harder)​

ExerciseWhen Ready
Copenhagen AdductionWant bodyweight challenge
Single-Leg Machine AdductionNeed unilateral strength

Alternatives​

AlternativeWhen to Use
Cable Hip AdductionWant standing variation
Copenhagen AdductionNo machine, bodyweight only
Side-Lying AdductionAt home, no equipment

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Groin strainAggravating injuryLight weight, pain-free ROM only
Hip impingementPain during adductionReduce ROM, avoid deep stretch
Hip replacementJoint stressConsult doctor first
Stop Immediately If
  • Sharp groin pain
  • Hip clicking or popping with pain
  • Pain radiating into hip or pelvis

Injury Prevention​

  • Start light, build slowly
  • Never force ROM beyond comfortable stretch
  • Stop if you feel sharp pain
  • Warm up properly before training

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipAdduction30-45° from midline🟢 Low
Joint-Friendly Exercise

Seated adduction is very low-stress on joints when done with proper form and appropriate weight. Good for rehabilitation.

❓ Common Questions​

Is this exercise necessary? I already do squats and deadlifts.

Adductors are often undertrained in conventional programs. This exercise helps prevent groin strains, improves athletic performance, and balances hip strength.

How heavy should I go?

Start light. This is an isolation exercise — focus on control and feeling the muscle work, not moving heavy weight. 12-20 reps with a 1-second squeeze is ideal.

My groin feels tight during this. Should I keep going?

A stretch is normal. Sharp pain is not. If you feel sharp pain, reduce ROM or weight. If tightness persists, work on hip mobility first.

Can this help prevent groin injuries?

Yes. Studies show adductor strengthening reduces groin strain risk, especially in athletes who do cutting, kicking, or lateral movements.

📚 Sources​

Biomechanics & Muscle Activation:

  • Delmore, R.J., et al. (2014). Adductor muscle activation patterns — Tier A
  • ExRx.net — Tier C

Injury Prevention:

  • Hölmich, P., et al. (1999). Groin injury prevention through adductor strengthening — Tier A
  • Tyler, T.F., et al. (2001). Adductor strength and groin injuries in ice hockey — Tier A

Programming:

  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User has groin weakness or history of groin strains
  • User plays sports with lateral movement (soccer, hockey, basketball)
  • User wants to strengthen adductors for hip stability
  • User has access to a gym with hip adduction machine

Who should NOT do this exercise:

  • Acute groin injury → Wait for recovery
  • Severe hip impingement → May need modification

Key coaching cues to emphasize:

  1. "Squeeze your thighs together, don't use momentum"
  2. "Sit tall, no leaning"
  3. "Control the return, slow and steady"

Common issues to watch for in user feedback:

  • "I feel it in my knees" → Check pad placement, should be mid-thigh
  • "I don't feel it in my groin" → Lower weight, slow down, focus on squeeze
  • "My groin hurts" → Reduce ROM and weight, or stop if sharp pain

Programming guidance:

  • For prehab: 2-3 sets of 15-25 reps, 2x/week
  • For strength: 3-4 sets of 8-12 reps, 2x/week
  • Progress when: Can do 3x20 with perfect control and 1s pause

Last updated: December 2024