1. Sit on the hip adduction machine with your back flat against the pad. 2. Position your legs outside the machine's pads, with your feet flat on the footrests. 3. Adjust the machine so that your legs start outward, with knees apart. 4. Squeeze your legs together, and bring the pads inward until your knees are close together. 5. Slowly return your legs to the starting position with control.