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Ballerina Foot Tap Adduction Alternative

12 substitute exercises that target the same muscles

1
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction
2
Adductor Stretch demonstration

Adductor Stretch
3
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
4
Lying Hip Adduction demonstration

Lying Hip Adduction
5
Butterfly Stretch demonstration

Butterfly Stretch
6
Band Hip Adduction demonstration

Band Hip Adduction
7
Lying Abduction Adduction demonstration

Lying Abduction Adduction
8
Rocking Frog Stretch demonstration

Rocking Frog Stretch
9
Cable Hip Adduction demonstration

Cable Hip Adduction
10
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
11
Side Lunge Adductor Stretch demonstration

Side Lunge Adductor Stretch
12
Lever Seated Hip Adduction demonstration

Lever Seated Hip Adduction

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 Ballerina Foot Tap Adduction trains

Primary Adductor Brevis Adductor Longus Adductor Magnus

Secondary Gluteus Medius Gracilis Obliques Rectus Abdominis

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