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The adductor machine is the inner-thigh half of the pair. It trains a large group of muscles that most people never think about until they strain one. Set up well, it is one of the most useful machines in the gym for groin health; set up badly, it is one of the easiest ways to tweak a groin.
The muscles on the inner thigh
| Muscle | Runs from and to | Notes | Nerve |
|---|---|---|---|
| Adductor longus | Pubic bone to the middle of the femur | Most commonly strained in kicking and cutting sports | Obturator |
| Adductor brevis | Pubic bone to the upper femur | Lies behind longus | Obturator |
| Adductor magnus | Pubic and ischial bones to almost the whole femur | Largest; its hamstring part also extends the hip | Obturator and tibial (sciatic) |
| Gracilis | Pubic bone to the inner shin | Crosses the knee | Obturator |
| Pectineus | Pubic bone to the upper femur | Also flexes the hip | Usually femoral |
Why train the adductors?
The adductors steady the pelvis and thigh in almost every lower-body movement, and the adductor magnus is a strong hip extender, which is why it works hard in deep squats. In sport, groin problems are common, and adductor strengthening has some of the better evidence in injury prevention: a cluster-randomized trial in 35 semi-professional football teams found that a program built on the Copenhagen adduction exercise was associated with 41 percent lower odds of reporting groin problems over a season. An EMG study of eight adduction exercises in elite players classed the Copenhagen adduction as high intensity for the adductor longus. The machine is a simpler, easily loaded way to build the same muscle group.
How to set up the adductor machine
- Sit all the way back
Hips into the seat corner, back on the pad.
- Pads on the inside of the knees
On a combo, swivel the pads inward or flip the direction lever. Pads sit on the inner thigh just above the knee.
- Choose a moderate start position
Legs apart enough to feel a light stretch, not a strong one. You can widen it gradually over weeks.
- Squeeze the knees together
Exhale and bring the pads together over about two seconds. Pause briefly as the pads meet.
- Return slowly
Let the legs open over three seconds to the start position. Never let the weight pull you wider than you set.
Sets, reps and loading
Two to three sets of 10 to 15 reps, twice a week, suits most people. Calibrate the weight separately from your abduction weight using the method in how much weight to use. If you have had a groin strain, start lighter, keep the start position narrower, and build up with a clinician's guidance.
Adductor machine mistakes
Do
- Start moderately wide and widen slowly over weeks
- Control the opening phase for three seconds
- Pause as the pads meet
- Calibrate the weight separately from abduction
Avoid
- Very wide starts under heavy load
- Letting the stack yank your legs open
- Bouncing out of the stretched position
- Training through groin pain
Will it slim your inner thighs?
No machine can choose where you lose fat. Controlled studies of localized training show fat loss happens across the body rather than over the trained muscle. The adductor machine will build and strengthen the inner-thigh muscles; changes in how your thighs look depend on overall body fat. For bodyweight inner-thigh exercises, see our alternatives guide.
Pairing with the abductor machine
Abduction and adduction rest each other, so they superset well: one set of each with about 60 seconds between. If your goal is groin resilience, do adduction first. Our abductor vs adductor guide compares the two in detail.
Frequently asked questions
What muscle is in the inner thigh?
The inner thigh is the adductor group: adductor longus, adductor brevis, adductor magnus, gracilis and pectineus. The adductor magnus is the largest.
Is the inner thigh machine safe?
Yes, with a moderate start position, a controlled return and gradual progression. Very wide starts under heavy load are the main risk.
What is the best exercise for the inner thighs?
The adductor machine and the Copenhagen adduction are two of the most direct. Sumo-stance squats also load the adductors on the way up.
Sources
- Harøy J et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med. 2019;53(3):145-152. researchprofiles.ku.dk
- Serner A et al. EMG evaluation of hip adduction exercises for soccer players. Br J Sports Med. 2014;48(14):1108-1114. bjsm.bmj.com
- Adductor muscles of the hip (overview and innervation). en.wikipedia.org
- Ramírez-Campillo R et al. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013;27(8):2219-2224. repositorio.unab.cl
- Coratella G et al. The effects of stance width and toe orientation on muscle activation in the squat. Int J Environ Res Public Health. 2021. www.ncbi.nlm.nih.gov