10 Best Lever Seated Hip Adduction Alternatives for Gym & Rehab

Ranked Lever Seated Hip Adduction Alternatives

10 substitutes, ranked by how closely each one matches the Lever Seated Hip Adduction 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

   Play demonstration

   1. Side Lying Hip Adduction

   75% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want to work the adductors one side at a time.

   How to perform this exercise

   1. Lie on your side with your legs straight and stacked on top of each other.
   2. Place your bottom arm under your head for support.
   3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
   4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   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 Lever Seated Hip Adduction
   • Equipment: bodyweight only, not a machine
2. 

   2. Lateral Bound

   59% match

   • Adductors
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that works the adductors one side at a time.

   How to perform this exercise

   1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
   2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
   3. Immediately push off and extend, attempting to bound to the side as far as possible.
   4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
   5. Continue back and forth for several repetitions.

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

   Why this matches

   • Primary muscle: adductors, the same as the Lever Seated Hip Adduction
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Hip Adduction
3. Play demonstration

   3. Side Plank Hip Adduction

   58% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
   5. Slowly lower your leg back down to the starting position.
   6. 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: adductors, the same as the Lever Seated Hip Adduction
   • Equipment: bodyweight only, not a machine
4. Play demonstration

   4. Monster Walk

   46% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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 machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Hip Adduction
5. Play demonstration

   5. Side Bridge Hip Abduction

   43% match

   • Abductors
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Lie on your side with your legs extended and stacked on top of each other.
   2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
   5. Pause for a moment at the top, then lower your leg back down.
   6. 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: abductors, not adductors
   • Equipment: bodyweight only, not a machine
6. Play demonstration

   6. Forward Lunge

   39% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet hip-width apart and hands on your hips.
   2. Take a big step forward with your right foot, lowering your body into a lunge position.
   3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
   4. Push off with your right foot and return to the starting position.
   5. Repeat with your left leg, alternating sides for the desired number of repetitions.

   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: glutes, not adductors
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Hip Adduction
7. Play demonstration

   7. Walking High Knees Lunge

   39% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the adductors.

   How to perform this exercise

   1. Stand with your feet hip-width apart.
   2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
   3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
   4. Push off with your right foot and bring your left knee up towards your chest.
   5. Step forward with your left foot and lower your body into a lunge position.
   6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
   7. Repeat for the desired number of repetitions.

   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: your heart and lungs, not adductors
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Hip Adduction
8. 

   8. Rear Leg Raises

   39% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
   2. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

   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: glutes, not adductors
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Lever Seated Hip Adduction
9. 

   9. Crossover Reverse Lunge

   39% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
   3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

   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 machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Hip Adduction
10. Play demonstration

    10. Lunge With Twist

    39% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: abs, not adductors
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Seated Hip Adduction