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Lying Abduction Adduction Alternative

12 substitute exercises that target the same muscles

1
Rocking Frog Stretch demonstration

Rocking Frog Stretch
2
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
3
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction
4
Ballerina Foot Tap Adduction demonstration

Ballerina Foot Tap Adduction
5
Butterfly Stretch demonstration

Butterfly Stretch
6
Lying Hip Adduction demonstration

Lying Hip Adduction
7
Adductor Stretch demonstration

Adductor Stretch
8
Band Hip Adduction demonstration

Band Hip Adduction
9
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
10
Pulsing Adduction and Abduction demonstration

Pulsing Adduction and Abduction
11
Cable Hip Adduction demonstration

Cable Hip Adduction
12
Bouncing Inner Thigh Tap demonstration

Bouncing Inner Thigh Tap

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 Lying Abduction Adduction trains

Primary Adductor Brevis Adductor Longus Adductor Magnus

Secondary Gluteus Medius Gluteus Minimus Iliopsoas Quadriceps

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