10 Best Groiners Alternatives for Hip Adductor Strength

Ranked Groiners Alternatives

10 substitutes, ranked by how closely each one matches Groiners on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Adductor

   74% match

   • Adductors
   • Foam-roll
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Lie face down with one leg on a foam roll.
   2. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
   3. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: adductors, the same as Groiners
   • Equipment: bodyweight only, the same as Groiners
   • Body position: lying face down, the same as Groiners
2. 

   2. Side Lying Groin Stretch

   73% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the adductors.

   How to perform this exercise

   1. Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
   2. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
   3. Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: adductors, the same as Groiners
   • Equipment: bodyweight only, the same as Groiners
   • Body position: lying face down, the same as Groiners
   • Balance: easier to stay steady on than Groiners
3. Play demonstration

   3. Assisted Side Lying Adductor Stretch

   70% match

   • Adductors
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs straight and stacked on top of each other.
   2. Bend your bottom leg slightly for stability.
   3. Place your top foot on a stable surface, such as a bench or step.
   4. Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh.
   5. Hold the stretch for 20-30 seconds.
   6. Return to the starting position and repeat on the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: adductors, the same as Groiners
   • Equipment: bodyweight only, the same as Groiners
4. Play demonstration

   4. World Greatest Stretch

   70% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the hamstrings rather than the adductors.

   How to perform this exercise

   1. Start in a lunge position with your right foot forward and your left foot back.
   2. Place your hands on the ground on either side of your right foot.
   3. Lower your left knee to the ground and extend your right leg, keeping your right foot flat on the ground.
   4. Rotate your torso to the right, reaching your right arm up towards the ceiling.
   5. Hold this position for a few seconds, then return to the starting position.
   6. Switch sides and repeat the stretch with your left foot forward.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: hamstrings, not adductors
   • Equipment: bodyweight only, the same as Groiners
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Groiners
5. 

   5. Groin And Back Stretch

   69% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the floor with your knees bent and feet together.
   2. Interlock your fingers behind your head. This will be your starting position.
   3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: adductors, the same as Groiners
   • Equipment: bodyweight only, the same as Groiners
   • Balance: easier to stay steady on than Groiners
6. 

   6. Lying Bent Leg Groin

   69% match

   • Adductors
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.
   2. Attempt to squeeze your knees together, while your partner prevents any movement from occurring.
   3. After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: adductors, the same as Groiners
   • Equipment: bodyweight only, the same as Groiners
   • Body position: lying on your back, not lying face down
7. 

   7. World's Greatest Stretch

   68% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
   2. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.
   3. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: hamstrings, not adductors
   • Equipment: bodyweight only, the same as Groiners
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Groiners
8. Play demonstration

   8. Butterfly Yoga Pose

   67% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the floor with your legs extended in front of you.
   2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
   3. Hold onto your ankles or feet with your hands.
   4. Sit up tall and lengthen your spine.
   5. Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
   6. Hold this position for a few breaths.
   7. To release, slowly bring your knees back up and extend your legs.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: adductors, the same as Groiners
   • Equipment: bodyweight only, the same as Groiners
   • Body position: seated, not lying face down
   • Balance: easier to stay steady on than Groiners
9. Play demonstration

   9. Hands Clasped Circular Toe Touch

   61% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your hands clasped together in front of your chest.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your hands towards your toes in a circular motion, reaching as far as you can without straining.
   4. Pause for a moment at the bottom, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, not adductors
   • Equipment: bodyweight only, the same as Groiners
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than Groiners
10. Play demonstration

    10. Seated Wide Angle Pose Sequence

    61% match

    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on the ground with your legs extended in a wide angle.
    2. Flex your feet and engage your quadriceps.
    3. Place your hands on the ground behind you for support.
    4. Keeping your back straight, lean forward from your hips.
    5. Continue leaning forward until you feel a stretch in your hamstrings.
    6. Hold this position for a few breaths.
    7. Slowly release the stretch and return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches

    • Primary muscle: hamstrings, not adductors
    • Equipment: bodyweight only, the same as Groiners
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than Groiners