Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Multi Hip Adduction
Multi Hip Adduction is an intermediate isolation strength exercise that works the adductors (upper legs). It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Adductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Adductors
How to do Multi Hip Adduction
- Stand on the multi-hip machine with the pad on the inside of your working leg.
- Hold the handles and stand tall.
- Pull your leg in across the front of your body against the pad.
- Return slowly and repeat, then switch legs.
Form tips
- Keep your torso still.
- Move slowly through the full range.
Multi Hip Adduction alternatives
More adductors exercises
Multi Hip Adduction FAQ
What muscles does Multi Hip Adduction work?
Multi Hip Adduction mainly works the adductors in the upper legs.
What equipment do you need for Multi Hip Adduction?
None. Multi Hip Adduction is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Multi Hip Adduction should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Multi Hip Adduction good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Multi Hip Adduction burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Multi Hip Adduction?
Other exercises for the adductors include Band Hip Adduction, Seated Machine Hip Adductor (Variation 2) and Seated Machine Hip Adductor.
For developers
Use Multi Hip Adduction in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_BWXAP6" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_BWXAP6", "name": "Multi Hip Adduction", "model": "male", "counterpartId": "ex_VKI5DH", "target": "Adductors", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_BWXAP6/mp4-720.mp4?…", "poster": "https://…/ex_BWXAP6/poster.jpg?…" } }