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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Soccer

Hip Adduction Machine

Also called Adductor machine

MachineIsolationEasy to learn
Front
Back
Primary

Works

Adductors

You need

Hip abduction / adduction

How to do itPictures · 3 steps
Inner pads
1Start
Inner pads
2Squeeze
Main muscles
  1. 1Pads on the inside of your knees
  2. 2Squeeze your legs together
  3. 3Open slowly to a comfortable stretch

Most common mistake

Starting with the legs too wide and straining the groin.

Watch a demo

Good for

  • Top 10 for soccer

Compare with

vs Copenhagen Plankvs Lateral Lungevs Cossack Squat
A
For soccer
#10 of 25
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
TransferGood
Injury protectionStrong
PracticalityExcellent

Adductor strength matters for groin health; the machine is the easiest way to load it.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SBulgarian Split SquatDumbbell
  • CSeated Leg CurlMachine

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