Hip Adductor

Hip Adductor is a beginner isolation push using machine. It loads Glutes.

Why this lift

The Hip Adductor is a beginner isolation push lift. It primarily loads Glutes. You need machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Hip Adductors.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: —

Setup

• Set machine so the target joint can move and nothing else has to.

How to do it

1. Take Glutes through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Hip Adductor as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Hip Adductor does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Hip Adductor work?

The Hip Adductor works Glutes.

What equipment do I need for the Hip Adductor?

You need machine.

Is the Hip Adductor suitable for beginners?

Yes. The Hip Adductor is marked beginner in this catalog. Start lighter than you think and film one set from the side.