Machine hip adduction

Purpose of the exercise

Aims to strengthen the hip adductors (including adductor longus, brevis and magnus). Improves stability of the hip and pelvic area, supports control of the knee joint and contributes to strength development in lateral movements. Important for athletes who accelerate, decelerate and change direction a lot.

Supplies

• Hip adduction machine

• Flat and stable setup

• Correctly adjusted seating position and resistance

Starting position

1. Take a seat in the hip adduction machine

2. Place the legs against the cushions on the inside

3. Feet relaxed and slightly forward facing

4. Torso upright with back against handrail

5. Core tightened and pelvis neutral

Implementation

1. Start with legs in open position

2. Move the legs towards each other in a controlled way

3. Actively tighten the adductors during movement

4. Move to set end position

5. Hold tension briefly

6. Return legs slowly and in a controlled manner

7. Maintain trunk and pelvic stability throughout movement

Points of interest

✓ Move controlled without jolting
✓ Keep torso and pelvis stable
✓ Focus on tension on the inner thighs
✓ Breathe calmly and evenly
✓ Move within a comfortable range of motion

✗ Leaning forward or backward
✗ Using momentum or swing
✗ Too much movement without control
✗ Too high resistance without technique retention
✗ Ignoring pain in groin, hip or knee

When this exercise?

Machine hip adduction is used to improve the strength and load capacity of the hip adductors, which is essential for stability during running, sprinting and lateral movements. The exercise is relevant within rehabilitation for groin or hip injuries, as well as preventively for athletes prone to groin injuries.

In addition, the exercise can be used as supplementary strength training within sports-specific programmes, especially in sports with many changes of direction such as football, hockey and tennis. The guided movement makes it easy to control the load, which is valuable in build-up and recovery programmes. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.