10 Best Groiners Alternatives for Hip Adductor Strength

Groiners are done lying face down. Ranked closest by our scoring: the Adductor, the Side Lying Groin Stretch and the Assisted Side Lying Adductor Stretch.

Groiners

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

How to Do Groiners

The steps for Groiners themselves, so you can judge how close each substitute below really is.

Adductors · Bodyweight · Beginner · Isolation

  1. Begin in a pushup position on the floor. This will be your starting position.
  2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
  3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Adductor

    1. Adductor

    74% match

    Adductors · Beginner · Isolation

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

    • Foam-roll
    How to perform it
    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. Side Lying Groin Stretch

    2. Side Lying Groin Stretch

    73% match

    Adductors · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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
  4. World Greatest StretchPlay demonstration

    4. World Greatest Stretch

    70% match

    Hamstrings · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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

Why You Might Need a Groiners Alternative

You may substitute groiners because of pain, limited hip mobility, lack of progressive overload, or training specificity. Groiners load the adductors in a dynamic mobility pattern; some athletes need greater strength, longer time under tension, or a more stable spine position. Choose alternatives to reduce impingement, increase load (Copenhagen plank or weighted adduction), or prioritize deep eccentric control (Cossack squat). Technique cue: maintain a neutral pelvis, hinge from the hips, and avoid rotating the torso to keep the adductor group working concentrically and eccentrically rather than shifting load to the low back.

How to Choose the Right Groiners Substitute

Match the substitute to your goal: pick isolation moves (side-lying adduction) for targeted hypertrophy or isometrics (Copenhagen) for tendon and adductor endurance. Consider equipment, range of motion, and progression: progress from bodyweight reps to added load or longer holds. Monitor muscle activation by feeling the medial thigh contract; if you don’t, widen stance or increase range. Technique cue: prioritize eccentric control (slow descent) and keep the knee tracking toward the second toe to maximize adductor recruitment while protecting the knee joint.

Groiners FAQ

What muscles does Groiners work?

Groiners primarily target the hip adductors (adductor longus, brevis, magnus) while also stretching hip flexors and engaging the glutes and core. When you step the foot outside the hand and drive the knee out, you both lengthen and actively contract the inner thigh muscles.

Can I build muscle without doing Groiners?

Yes. You can build adductor muscle with progressive overload through variations like Copenhagen holds, weighted adduction, Cossack squats, and tempo-controlled reps. Cue: increase time under tension by slowing the eccentric phase and pausing at the bottom to drive hypertrophy and tendon adaptation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.