The Hip Adduction Machine is a beginner machine hip-adduction exercise that primarily trains the adductors. It is useful for training the hip adductors through controlled inward movement.
Primary muscles
adductors
Secondary muscles
None
Equipment
machine
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
adductors
Secondary muscles
None
THE MOVEMENT
How to perform
Adjust the seat and pads so the legs begin in a comfortable open position.
Sit firmly against the pad and brace the torso.
Bring the legs inward smoothly using the inner-thigh muscles.
Return under control to the same open start position.
IRONYOU / CORE
Core cues
Keep the pelvis and torso stable against the machine.
Bring the legs inward smoothly without slamming the pads together.
Use a range that feels controlled at the hips.
STAY SHARP
Common mistakes
Using momentum to close the pads.
Letting the hips rotate or shift during the rep.
Loading the machine so heavily that the range becomes very short.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Hip Adduction Machine Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Hip Adduction Machine estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
25.7 kg
34.1 kg
42.4 kg
59.8 kg
60 kg
28.4 kg
37.7 kg
46.9 kg
66.1 kg
70 kg
30.9 kg
40.9 kg
50.9 kg
71.7 kg
80 kg
33 kg
43.7 kg
54.4 kg
76.7 kg
90 kg
35 kg
46.3 kg
57.6 kg
81.2 kg
100 kg
36.7 kg
48.6 kg
60.5 kg
85.3 kg
110 kg
38.2 kg
50.6 kg
63 kg
88.9 kg
120 kg
39.6 kg
52.5 kg
65.3 kg
92.1 kg
Hip Adduction Machine Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Hip Adduction Machine estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
12.3 kg
16.2 kg
20.2 kg
28.5 kg
50 kg
16.5 kg
21.8 kg
27.2 kg
38.3 kg
60 kg
19.2 kg
25.5 kg
31.7 kg
44.7 kg
70 kg
21 kg
27.8 kg
34.6 kg
48.8 kg
80 kg
22.2 kg
29.4 kg
36.6 kg
51.6 kg
90 kg
22.9 kg
30.4 kg
37.8 kg
53.3 kg
100 kg
23.4 kg
31 kg
38.6 kg
54.5 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Use a lighter or easier version when you need to practice the movement with more control.
Choose an alternative that trains the same primary muscles if this setup is unavailable or uncomfortable.
EARLY ACCESS
Track Hip Adduction Machine in IronYou.
Keep your last session, progress and next target with you when you train.