The Difference Between the Abductor Vs Adductor Machine

Table of Contents

The Difference Between the Abductor Vs Adductor Machine

The biggest difference between the adductor and adductor machine is the muscles targeted. The abductor machine targets the hip abductors, whereas the adductor machine targets the hip adductors. Some machines may support both hip abduction and adduction with adjustable pads. Although they look and sound similar, abductor and adductor machines are completely different in the muscle targeted, function, and movement! 

What Is an Hip Abductor Machine

The abductor machine targets the hip abductors on the outer thigh by allowing for hip abduction. It is used to strengthen and promote hip abductor growth. 

What is an Hip Adductor Machine?

The adductor machine targets our hip adductor muscles by allowing for hip adduction. It is used to promote strength and growth of the hip adductors located on the inner thigh.

Zercher Squat Muscles Worked

The Zercher Squat involves many muscles including:

• Quadriceps

• Hamstrings

• Glutes

• Spinal Erectors

• Rectus Abdominis

• Transverse Abdominis

• Obliques

• Some Biceps activation

How to Use the Abductor Machine

The abductor machine is beginner friendly. Here are three steps to assist you in using the machine properly. 

1.  Put your legs against the pads and torso against the seat, maintain an upright posture and spine in neutral position.

2. Abduct your hips by pushing the pads away from the midline, and go as far as your mobility allows you. 

3. Keeping the tension on the glutes, slowly return the pads to starting position. 

How to Use the Adductor Machine

The adductor machine is very easy to use. Here are three steps to help you use the machine properly and safely.

1. Put your legs against the pads and torso against the seat, maintain an upright posture and spine in neutral position. Make sure your thighs are reasonably apart from each other for an effective range of motion and contraction. 

2. Adduct your hips by pushing the pads toward the midline. Imagine you are squeezing your thighs together.  

3. Keeping the tension on the inner thigh, slowly return the pads to starting position.

Benefits of the Abductor Machine

The abductor machine isolates and strengthens the lateral glutes. It helps create strong and well-developed glutes, which can be transferred to better squats and deadlifts. In addition, it is a very easy machine to use and can be performed by people of all abilities and goals. 

Benefits of the Adductor Machine

The adductor machine stands out as one of the most effective isolation exercises for targeting the adductor muscles, which play a pivotal role in various activities such as powerlifting, bodybuilding, and other sports. Incorporating this machine into your workout routine can significantly enhance the strength of your inner thighs, thereby improving performance in exercises like squats and deadlifts. Additionally, the hypertrophy effect on the inner thigh muscles from using this machine contributes to achieving a more balanced leg development for aesthetic purposes.

Abductor Machine Muscles Worked

1. Gluteus Medius

2. Gluteus Minimus

3. Tensor Fasciae Latae

Adductor Machine Muscles Worked

1. Adductor Magnus

2. Adductor Longus

3. Adductor Brevis 

4. Pectineus

5. Gracilis

Abductor Machine Alternative

1. X Band Walk

2. Monster Walk

3. Cable Hip Abduction

Adductor Machine Alternatives

1. Sumo Squat

2. Sumo Deadlift

3. Standing Hip Adduction

---