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Side Split Alternative

12 substitute exercises that target the same muscles

1
Side Lunge Adductor Stretch demonstration

Side Lunge Adductor Stretch
2
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
3
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
4
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction
5
Adductor Stretch demonstration

Adductor Stretch
6
Lying Hip Adduction demonstration

Lying Hip Adduction
7
4 Corners Curtsy demonstration

4 Corners Curtsy
8
Cossack Squat demonstration

Cossack Squat
9
Lever Seated Hip Adduction demonstration

Lever Seated Hip Adduction
10
Kettlebell Cossack Squat demonstration

Kettlebell Cossack Squat
11
Cable Hip Adduction demonstration

Cable Hip Adduction
12
Band Hip Adduction demonstration

Band 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 Side Split trains

Primary Adductor Magnus Gracilis

Secondary Gluteus Maximus Hamstrings Quadriceps

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