10 Best Side Leg Raises Alternatives for Limited-Equipment Workouts

Side Leg Raises are done standing. Ranked closest by our scoring: the Cable Hip Adduction, the Side Lying Hip Adduction and the Adductor/groin. Four harder versions, among them the Side Plank Hip Adduction and the Monster Walk, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Side Leg Raises

Side Leg Raises
Primary muscle
Adductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation
How to perform Side Leg Raises
  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.
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Ranked Side Leg Raises Alternatives

10 substitutes, ranked by how closely each one matches Side Leg Raises 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Hip AdductionPlay demonstration

    1. Cable Hip Adduction

    89% match
    • Adductors
    • Cable
    • Beginner
    • Isolation

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

    How to perform this exercise
    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 Side Leg Raises
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as Side Leg Raises
  2. Side Lying Hip AdductionPlay demonstration

    2. Side Lying Hip Adduction

    88% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the adductors with less balance to manage.

    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 Side Leg Raises
    • Equipment: bodyweight only, the same as Side Leg Raises
  3. Adductor/groin

    3. Adductor/groin

    82% match
    • Adductors
    • Band
    • Beginner
    • Isolation

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

    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: adductors, the same as Side Leg Raises
    • Equipment: a band, not bodyweight only
  4. Side Plank Hip AdductionPlay demonstration

    Progression

    4. Side Plank Hip Adduction

    80% match
    • Adductors
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the adductors.

    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 Side Leg Raises
    • Equipment: bodyweight only, the same as Side Leg Raises
  5. Lever Seated Hip AdductionPlay demonstration

    5. Lever Seated Hip Adduction

    71% match
    • Adductors
    • Lever
    • Beginner
    • Isolation

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

    How to perform this exercise
    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 Side Leg Raises
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not standing
    • Balance: easier to stay steady on than Side Leg Raises
  6. Monster WalkPlay demonstration

    Progression

    6. Monster Walk

    68% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but 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, the same as Side Leg Raises
    • Body position: standing, the same as Side Leg Raises
  7. Crossover Reverse Lunge

    Progression

    7. Crossover Reverse Lunge

    68% 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, the same as Side Leg Raises
    • Body position: standing, the same as Side Leg Raises
  8. Skating

    8. Skating

    66% match
    • Quads
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    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, the same as Side Leg Raises
    • Body position: standing, the same as Side Leg Raises
    • Balance: harder to stay steady on than Side Leg Raises
  9. Side Bridge Hip AbductionPlay demonstration

    Progression

    9. Side Bridge Hip Abduction

    65% match
    • Abductors
    • Bodyweight
    • Intermediate
    • Compound
    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, the same as Side Leg Raises
  10. Barbell Lateral LungePlay demonstration

    10. Barbell Lateral Lunge

    63% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Take a big step to the side with your right foot, keeping your left foot planted.
    3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
    4. Push off with your right foot and return to the starting position.
    5. Repeat on the other side, stepping with your left foot.

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

    Why this matches
    • Primary muscle: glutes, not adductors
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Side Leg Raises
    • Balance: harder to stay steady on than Side Leg Raises

Why You Might Need a Side Leg Raises Alternative

You may substitute Side Leg Raises for several practical reasons: pain or groin strain that flares in side-lying positions, lack of floor space, or a need for greater load progression. Alternatives let you control hip joint torque and adductor length-tension by changing lever arm, tempo, or external resistance. For instance, switching to Copenhagen adduction increases eccentric load on adductor longus and magnus; cue a slow 3-second lowering phase to emphasize eccentric control. If hip impingement limits abduction, choose seated or standing adduction patterns that keep the femoral head centered in the acetabulum and reduce shear.

How to Choose the Right Side Leg Raises Substitute

Select a substitute based on load, range-of-motion, and stability demands. If you need progressive overload, pick resisted standing or machine adduction where you can add weight; cue a controlled tempo and keep the pelvis neutral to maximize adductor activation. For limited equipment, use sliding lateral lunges or single-leg Cossack squats to challenge eccentric strength and hip adduction through a longer range. Prioritize exercises that reproduce the original movement pattern (unilateral adduction vs. bilateral) and that let you feel a deliberate inner-thigh contraction at end range.

Side Leg Raises FAQ

What muscles does Side Leg Raises work?

Side Leg Raises primarily target the hip adductors, adductor longus, brevis, magnus, and gracilis, and recruit pectineus for assistance. The exercise produces hip adduction torque and often involves stabilizers like the glute medius and obliques to control pelvis position; focus on squeezing the inner thigh to maximize adductor activation.

What is the best bodyweight alternative to Side Leg Raises?

A practical bodyweight option is the single-leg Cossack squat because it loads the adductors through a large range of motion while demanding hip stability. Cue a controlled descent into the deep side, keep the working knee tracking over the foot, and actively press the heel into the floor to feel the inner-thigh engage.

Can I build muscle without doing Side Leg Raises?

Yes. You can build adductor mass and strength using progressive compound and unilateral patterns such as Cossack squats, heavy sliding lunges, or the adductor machine, combined with slow eccentrics and increased volume. Emphasize full adduction range and deliberate muscle tension at peak contraction to drive hypertrophy.

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