Seated Knee Flexor and Hip Adductor Stretch Alternative
12 substitute exercises that target the same muscles
4 Corners Curtsy
Cossack Squat
Plyo Side Lunge Stretch
Sumo Squat Side Lunge
Dumbbell Rear Lunge from Step
Kettlebell Cossack Squat
4 Reverse Lunge and 4 Side Taps
Dumbbell Side Squat
Weighted Plate Cossack Squat
Pulsing Side Lunge
Abduction of One Leg Flexion Stretch
Dumbbell Curtsey Lunge
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 Seated Knee Flexor and Hip Adductor Stretch trains
Primary Adductor Magnus Hamstrings
Secondary Gluteus Medius Quadriceps
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