Will this exercise reduce inner thigh fat?

Spot reduction is a myth; this machine builds muscle and strength in the adductors. Fat loss occurs through a consistent caloric deficit across the entire body.

How does this differ from the abductor machine?

The adductor machine focuses on pulling the legs together to work the inner thighs. The abductor machine involves pushing the legs apart to target the glutes and outer hips.

Is this exercise safe for runners?

Yes, strengthening the adductors can improve pelvic stability and may help prevent common running injuries like groin strains.

Adductor Machine Form Guide: Build Inner Thigh Strength

Master the adductor machine with our expert guide. Learn correct form, avoid common mistakes, and strengthen your inner thighs and hips.

How to Perform

Sit with your back firmly against the backrest and your feet placed securely on the footrests.
Adjust the lever to a comfortable starting width that provides a slight stretch in your inner thighs without causing strain.
Grasp the handles on the side of the seat to stabilize your torso and keep your spine neutral.
Exhale as you press against the pads, bringing your knees together in a smooth, controlled motion.
Squeeze the pads together at the peak of the movement for a one-second pause.
Inhale as you slowly return to the starting position, maintaining tension on the weights without letting them touch the stack.
Repeat the movement for the desired number of repetitions while keeping your hips glued to the seat.

Common Mistakes

Using momentum or swinging the legs to move the weight.
Setting the starting width too wide for current flexibility levels.
Lifting the lower back off the backrest during the squeeze.
Allowing the weight stack to slam between repetitions.

Muscles Worked

Primary movers

Adductors

Stabilizers

Gracilis
Pectineus
Gluteus Maximus

Related Guides

Adductors · Legs