Thighmaster And Fat Thighs

Doug Joachim
Sep 2, 2014
4 min read

Updated: Sep 10

Using the abductor/adductor machines will not slim your glutes and thighs. It is no coincidence that many of those who use these machines regularly have thick thighs and hips. Suzanne Somers, star of the 1980s sitcom "Three's Company," bears some responsibility for perpetuating the myth that women can actually trim their big thighs by spending enough time on the ThighMaster (and apparatus like this).

The Science Behind Why These Machines Aren't Great for Fat Loss

These adductor/abductor machines work small muscles in relative isolation. The prime movers in this movement are the gluteus medius and hip adductor group. Contracting small muscles in relative isolation will not require much energy expenditure compared to compound movements that engage multiple large muscle groups simultaneously.

The fundamental issue lies in the concept of "spot reduction" - the mistaken belief that exercising a specific body part will burn fat in that same area. Scientific research has consistently debunked this myth, showing that fat loss occurs systemically throughout the body rather than targeting specific areas where you exercise. When you perform isolated movements on these machines, you're primarily strengthening the targeted muscles without creating the metabolic demand necessary for significant calorie burn and fat loss.

These moves will not increase your metabolic rate and/or add to a positive hormonal response resulting in significant weight loss. In fact, after progressive use you will likely increase the size of the lean muscle mass in the area which will 'push' the fat farther out, giving you the appearance of larger thighs. Ughh!

The Functional Movement Problem

These machines are a throwback to a bodybuilding era emphasizing muscles over movement. They have no functional use in daily life (in rehab settings for certain injuries they may be utilized). Think about it: when was the last time you sat down and squeezed or pushed your legs apart against resistance during normal activities? Never.

Rarely would you use these muscles in a similar pattern during the course of daily activity. Your hip adductors and abductors work in conjunction with other muscles during functional movements like walking, climbing stairs, getting up from chairs, or playing sports. In effect, you are training these muscles to become somewhat compensatory when you isolate them repeatedly on machines.

Potential Concerns with Overuse

Continually repeating these exercises can potentially contribute to muscle imbalances if they become the primary focus of your training. When you strengthen muscles in isolation without training them as part of integrated movement patterns, you may miss opportunities to develop functional strength that transfers to real-world activities. Furthermore, if done with excessive weight and jerky technique, it can put undue pressure on your spine, resulting in back pain. However, when performed with proper form and reasonable resistance, these machines are generally safe for most people.

Training these movements from a seated position has little functional use in real life and doesn't provide the same training benefits as compound movements that engage multiple muscle groups simultaneously.

NOTE: These machines are perfectly safe and fine for a properly periodized macrocycle program when used with appropriate form and loading. Recent research suggests they can be beneficial when performed in a 12-15 rep range with controlled movement and within your active range of motion. I personally do not recommend using these machines as your primary focus for general fitness goals, especially fat loss.

What Actually Works for Hip and Thigh Fat Loss

If your goal is to lose the fat around your hips and thighs, I recommend find alternatives to the add/abd machines and do these three evidence-based strategies:

1. A Sensible, Sustainable Diet

Focus on a sensible diet with lots of non-starchy vegetables, lean protein, fruit (berries and citrus), healthy fats (olive oil, avocado, and grass-fed beef & yogurt), and a minimal amount of ultra-processed foods and sugar...or none. Create a moderate caloric deficit through portion control and nutrient-dense food choices rather than extreme restrictions.

2. Movement-Based Resistance Training

Implement a customized resistance training (weight lifting) routine done 2 to 3 times per week with a focus on movements, not muscles. Prioritize compound exercises like:

Squats and squat variations (goblet squats, front squats, Bulgarian split squats)
Deadlifts and hip hinge patterns (Romanian deadlifts, sumo deadlifts, hip thrusts)
Lunges in multiple planes (forward, reverse, lateral, curtsy lunges)
Step-ups and single-leg movements
Carrying exercises (farmer's walks, suitcase carries)

These exercises engage multiple muscle groups simultaneously, burn more calories, create a greater metabolic response, and train your body in functional movement patterns you actually use in daily life.

3. Increase Non-Exercise Activity Thermogenesis (NEAT)

Boost your non-exercise activity like walking, standing, hiking, recreational sports, biking, taking the stairs, parking further away, and even fidgeting. These activities can significantly contribute to your daily calorie expenditure and improve overall health without the stress of formal exercise sessions.

The Bottom Line: When to Use Add/Abd Machines

Is there ever a good time to use the add/abd machines? Sure, to use them to rest on in between sets of lunges, squats, or deadlifts!

In all seriousness, these machines are actually among the most misunderstood pieces of equipment in the gym, and when used properly with controlled movement and appropriate rep ranges, they can be safely incorporated into training. Adductors provide important support for your hips and lower body, and incorporating exercises that target these muscles can help to improve mobility. However, for general population fitness goals, especially fat loss around the hips and thighs, these machines are not the most effective tool.

The aforementioned compound exercises are much better substitutes for creating strength, stimulating muscle development, and promoting fat loss than most any selectorized apparatus. They train your body to move as an integrated system, burn more calories during and after exercise, and translate directly to improved performance in daily activities.

The Takeaway

Stop wasting time on machines that isolate small muscles and don't contribute meaningfully to your fat loss goals. Instead, embrace movement-based training, maintain a sensible nutritional approach, and increase your daily activity levels. Your body - and your results - will thank you for training it as the integrated system it was designed to be.