These days it is all about the glutes. Everyone wants that strong, sculpted look, but the big compound lifts alone rarely get you there. Squats, deadlifts and hip thrusts build the foundation; isolation work hits the glutes from the angles they miss. The adductor and abductor machine is one of the most effective tools for that job. Here is how it works, what it trains and a full leg workout to build around it at Hammers Gym in Nunawading.
How the adductor and abductor machine works
This is two exercises in one machine. The thigh pads rotate 180 degrees, so with one simple adjustment it switches from working your inner thighs (adduction, squeezing the legs together) to working your outer hips and glutes (abduction, pushing the legs apart). No need to move to another machine or wait for one to become free.
The start position of the movement arms adjusts from the seat, using a spring-loaded pull-pin, so you can set your range of motion to suit your flexibility. Adjustable foot pegs make sure the machine fits you properly. Sit tall, hold the handles lightly and move with control in both directions rather than letting the weight slam.
Muscles worked
Abductors (outer hip and glutes)
The abduction movement trains the gluteus medius and gluteus minimus, the tensor fasciae latae (TFL) and the sartorius. These muscles push your legs apart and drive your hips outward, exactly what happens when you lock out a deadlift or stand up out of a squat.
Adductors (inner thigh)
The adduction movement trains the adductor brevis, longus and magnus, whose main job is bringing your legs together. The adductor magnus in particular is a big contributor to squat and deadlift strength that most people never train directly.
Why it matters beyond looks
Strong abductors and adductors do more than shape your glutes. Working together they stabilise your hips and pelvis, especially when you are on one leg. That makes them essential for runners, for anyone whose knees drift inward when they squat, and particularly for martial artists. Every roundhouse kick in Muay Thai is performed balanced on one leg, and it is these stabilising muscles that keep you upright and let you deliver power. Stronger hips also mean better performance in your compound lifts.
A complete leg day workout
Want to put the adductor and abductor machine to work? Try this routine. Everything listed is available on the Hammers Gym floor, 24/7.
Warm up: 5 to 10 minutes on the treadmill, elliptical, bike or stepper at low to moderate intensity, plus a few bodyweight squats and leg swings.
| Focus | Exercise | Main muscles | Reps | Sets |
|---|---|---|---|---|
| Quads | Barbell squats | Quads, glutes, hamstrings | 10 | 4 |
| Quads | Leg press | Quads, glutes, hamstrings | 8-10 | 3 |
| Hamstrings | Romanian deadlifts | Hamstrings, glutes | 12 | 4 |
| Hamstrings | Lying leg curls | Hamstrings | 10-12 | 3 |
| Glutes | Barbell hip thrusts | Glutes, hamstrings | 10-12 | 4 |
| Abductors | Seated abductions | Glute med/min, TFL | 10-12 | 4 |
| Adductors | Seated adductions | Adductor group | 10-12 | 4 |
| Glutes | Cable kickbacks | Glutes, hamstrings | 10-12 per leg | 4 |
| Calves | Seated calf raises | Soleus, gastrocnemius | 12-15 | 4 |
Cool down: 5 minutes of easy cardio, then stretch or foam roll your quads, hamstrings, glutes and inner thighs.
Control every rep and consciously squeeze the muscle you are targeting. On the machine, pause for a second at the point of full contraction: that is where the glute-building happens. If you are new to leg training, halve the sets for the first two weeks and build up.
Need help? Just ask
If you would like a demonstration of the adductor and abductor machine or any exercise in this routine, our friendly staff are happy to help, and our personal trainers can build a complete glute and leg program around your goals. Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. Try the equipment with a free trial, or view our membership options.