10 Best Adductor/groin Alternatives for Limited Equipment

The Adductor/groin is done standing with a band. Ranked closest by our scoring: the Cable Hip Adduction, Side Leg Raises and the Lever Seated Hip Adduction.

Adductor/groin

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Adductor/groin

The steps for the Adductor/groin itself, so you can judge how close each substitute below really is.

Adductors · Band · Beginner · Isolation

  1. Lie on your back with your feet raised towards the ceiling.
  2. Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
  3. Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
  4. Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

The 10 Best Adductor/groin Alternatives

10 substitutes, ranked by how closely each one matches the Adductor/groin on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Hip AdductionPlay demonstration

    1. Cable Hip Adduction

    83% match

    Adductors · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the adductors.

    • Cable
    How to perform it
    1. Attach the ankle cuff to your ankle and stand facing the cable machine.
    2. Position yourself far enough away from the machine so that there is tension on the cable.
    3. Place your hands on the machine for support.
    4. Keeping your leg straight, slowly move your leg across your body towards the midline.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: adductors, the same as the Adductor/groin
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Adductor/groin
  2. Side Leg Raises

    2. Side Leg Raises

    82% match

    Adductors · Beginner · Isolation

    Use this when you have nothing to train with, because it works the adductors with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
    2. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
    3. Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: adductors, the same as the Adductor/groin
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Adductor/groin
  3. Lever Seated Hip AdductionPlay demonstration

    3. Lever Seated Hip Adduction

    70% match

    Adductors · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the adductors.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the backrest.
    2. Place your feet on the footrests and grasp the handles for stability.
    3. Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
    4. Pause for a moment at the peak contraction, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: adductors, the same as the Adductor/groin
    • Equipment: a machine, not a band
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Adductor/groin
  5. Monster WalkPlay demonstration

    5. Monster Walk

    66% match

    Glutes · Intermediate · Compound

    A looser match: it works the glutes rather than the adductors.

    • Bodyweight
    How to perform it
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not adductors
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Adductor/groin
  6. Skating

    6. Skating

    64% match

    Quads · Intermediate · Compound

    A looser match: it works the quads rather than the adductors.

    • Other
    How to perform it
    1. Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
    2. You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating, speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, not adductors
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Adductor/groin

Why You Might Need an Adductor/groin Alternative

You may substitute Adductor/groin because of groin pain, band unavailability, post-op restrictions, or the need for greater functional carryover. Alternatives let you change force vector, eccentric demand, and pelvic load to match rehab or performance goals. For example, the Copenhagen adduction increases eccentric control of the adductor longus and magnus; cue a slow 3-5 second descent with hips level to emphasize eccentric lengthening. Side-lying raises reduce axial load while still isolating the adductors; keep the top knee extended and dorsiflex the foot to bias adductor magnus activation.

How to Choose the Right Adductor/groin Substitute

Select a substitute based on pain, desired loading pattern, and available equipment. For pain or early rehab, pick isometric squeezes or side-lying adductor raises to limit hip joint shear, press a soft ball between knees and hold 8-12 seconds while keeping the pelvis neutral. For strength or sport transfer, pick Copenhagen or wide-stance squats to add eccentric and multi-joint demand; when doing the Copenhagen, support the non-working leg on a bench and lower under control to 3 seconds to maximize adductor recruitment. Always monitor hip internal rotation and knee tracking during progressions.

Adductor/groin FAQ

What is the best bodyweight alternative to Adductor/groin?

The Copenhagen adduction is the top bodyweight alternative because it produces high adductor activation and strong eccentric demand. Set your top leg on a bench, support your body laterally, and lower slowly for a 3-5 second eccentric while keeping hips square to the floor.

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