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Hips and adductors

Multi Hip Adduction

The Multi Hip Adduction is a strength exercise on a machine for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 6% and hamstrings (semitendinosus/-membranosus) 6%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set the multi-hip machine for adduction so the roller pad sits on the inside of your working thigh just above the knee.
  2. Stand on the platform side-on with the working hip in line with the machine pivot and hold the handles.
  3. Stand tall on the outside leg with a soft knee and let the pad hold the working leg out to the side.
  4. Pull the straight working leg in toward and slightly across the standing leg.
  5. Pause, then let the leg return out to the side under control.

Tips

  • Line up your hip joint with the pivot before every set.
  • Keep the toes of the working leg pointing forward.

Common mistakes

  • Leaning the torso to help pull the leg in.
  • Setting the start so wide that the hip is pulled past a comfortable stretch.
  • Letting the weight snap the leg out.

Muscles worked by the Multi Hip Adduction

  • Adductors Primary76%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Stabilizer6%
  • Gluteus medius Stabilizer5%
  • Obliques Stabilizer4%
  • Upper abs Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the leg toward the midline isolates the adductor group; pectineus and gracilis assist as hip flexor and knee flexor.

Multi Hip Adduction alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Multi Hip Adduction work?

Mainly the adductors.

Is the Multi Hip Adduction good for beginners?

Yes. The Multi Hip Adduction is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Multi Hip Adduction?

For example the Adductor Machine, Cable Hip Adduction and Lying Hip Adduction. They train mostly the same muscles, some with different equipment.

How do you make the Multi Hip Adduction harder?

Add weight or reps, or move on to the Copenhagen Adduction.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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