Lying Floor Abduction Adduction Alternative
12 substitute exercises that target the same muscles
Side Step Grab
Leg Pull Side
Side Plank with Raised Leg
Rocking Frog Stretch
Kneeling Straight Leg Circle
Kneeling Leg Half Circle
Kneeling Forward Hip Circles
Side to Side Leg Swings
Side Lying Scissors
Ballerina Foot Tap Adduction
Side Lying Hip Adduction
Side Lying Leg Circle
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 Floor Abduction Adduction trains
Primary Adductor Longus Gluteus Medius
Secondary Erector Spinae Gluteus Maximus Obliques
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