Hip Adductor

How to do the Hip Adductor

Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to complete one repetition.

Spotter Information:
A spotter can be used for motivation

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Inner Thigh
  • Hip Adductor
  • Legs
  • Isolation
  • Lower Body
  • Machine

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
98.2 lbs12.7 141 lbs

What is a good starting weight?

Based on an average weight lifted of 98.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 49 lbs and aim for 12-15 reps.


Workouts Plans with Hip Adductor

Purpose Type Level
Muscle Specific Beginner
Muscle Specific Intermediate
Strength Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.