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Adductor Stretch Alternative

12 substitute exercises that target the same muscles

1
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction
2
Lying Hip Adduction demonstration

Lying Hip Adduction
3
Band Hip Adduction demonstration

Band Hip Adduction
4
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
5
Lever Seated Hip Adduction demonstration

Lever Seated Hip Adduction
6
Ballerina Foot Tap Adduction demonstration

Ballerina Foot Tap Adduction
7
Cable Hip Adduction demonstration

Cable Hip Adduction
8
Butterfly Stretch demonstration

Butterfly Stretch
9
Lying Abduction Adduction demonstration

Lying Abduction Adduction
10
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
11
Rocking Frog Stretch demonstration

Rocking Frog Stretch
12
Side Lunge Adductor Stretch demonstration

Side Lunge Adductor Stretch

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Adductor Stretch trains

Primary Adductor Brevis Adductor Longus Adductor Magnus Gracilis Pectineous

Secondary Obliques Rectus Abdominis

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