10 Best Side Lying Hip Adduction Alternatives for No-Equipment Training

The Side Lying Hip Adduction is done lying on your back. Ranked closest by our scoring: Band Hip Adductions, the Cable Hip Adduction and the Lever Seated Hip Adduction. Four harder versions, among them the Side Plank Hip Adduction and the Lateral Bound, are listed below as progressions rather than swaps.

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

Original Exercise: Side Lying Hip Adduction

Side Lying Hip AdductionPlay demonstration
Primary muscle
Adductors
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Glutes, Hamstrings

How to perform Side Lying Hip Adduction
  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.
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Ranked Side Lying Hip Adduction Alternatives

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

  1. Best match
    Band Hip Adductions

    1. Band Hip Adductions

    77% 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. Anchor a band around a solid post or other object.
    2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
    3. Stand up straight and hold onto the post if needed. This will be your starting position.
    4. Keeping the knee straight, raise your right legs out to the side as far as you can.
    5. Return to the starting position and repeat for the desired rep count.
    6. Switch sides.

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

    Why this matches
    • Primary muscle: adductors, the same as the Side Lying Hip Adduction
    • Equipment: a band, not bodyweight only
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Side Lying Hip Adduction
  2. Cable Hip AdductionPlay demonstration

    2. Cable Hip Adduction

    77% 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 the Side Lying Hip Adduction
    • Equipment: a cable, not bodyweight only
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Side Lying Hip Adduction
  3. Side Plank Hip AdductionPlay demonstration

    Progression

    3. Side Plank Hip Adduction

    75% 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 the Side Lying Hip Adduction
    • Equipment: bodyweight only, the same as the Side Lying Hip Adduction
  4. Lever Seated Hip AdductionPlay demonstration

    4. Lever Seated Hip Adduction

    75% 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 the Side Lying Hip Adduction
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not lying on your back
  5. Thigh Adductor

    5. Thigh Adductor

    74% match
    • Adductors
    • Machine
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
    2. Slowly press against the machine with your legs to move them towards each other while exhaling.
    3. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: adductors, the same as the Side Lying Hip Adduction
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not lying on your back
  6. Lateral Box Jump

    6. Lateral Box Jump

    70% match
    • Adductors
    • Other
    • Advanced
    • Compound
    How to perform this exercise
    1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
    2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
    3. Bring your knees high enough to ensure your feet have good clearance over the box.
    4. Land on the center of the box, using your legs to absorb the impact.
    5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

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

    Why this matches
    • Primary muscle: adductors, the same as the Side Lying Hip Adduction
    • Equipment: bodyweight only, the same as the Side Lying Hip Adduction
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Side Lying Hip Adduction
  7. Lateral Cone Hops

    7. Lateral Cone Hops

    69% match
    • Adductors
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a number of cones in a row several feet apart.
    2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
    3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
    4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

    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 Side Lying Hip Adduction
    • Equipment: bodyweight only, the same as the Side Lying Hip Adduction
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Side Lying Hip Adduction
  8. Lateral Bound

    Progression

    8. Lateral Bound

    69% match
    • Adductors
    • Bodyweight
    • Advanced
    • Compound
    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 Side Lying Hip Adduction
    • Equipment: bodyweight only, the same as the Side Lying Hip Adduction
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Side Lying Hip Adduction
  9. Side Bridge Hip AbductionPlay demonstration

    Progression

    9. Side Bridge Hip Abduction

    60% 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 the Side Lying Hip Adduction
  10. Monster WalkPlay demonstration

    Progression

    10. Monster Walk

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    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 the Side Lying Hip Adduction
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Side Lying Hip Adduction

Why You Might Need a Side Lying Hip Adduction Alternative

You may substitute Side Lying Hip Adduction because of hip pain, limited range of motion, lack of equipment, or a need for greater functional transfer. Alternatives let you load the adductors through varied angles and leverage while protecting vulnerable tissues; for example, standing adduction shifts load orientation and reduces end-range hip compression. Use cues like controlling the eccentric phase and keeping a neutral pelvis to maintain adductor tension and avoid compensatory lumbar or knee movement. Choose variations that preserve adductor longus and magnus engagement while reducing shear on the joint.

How to Choose the Right Side Lying Hip Adduction Substitute

Pick a substitute based on your goal, injury status, and available gear. For strength, prefer unilateral, high-tension options like the Copenhagen that create large adductor moments, brace the core and focus on slow eccentrics to increase time under tension. For rehab or pain, use low-range isometrics or banded standing adduction to limit end-range load and control hip torque. Consider movement pattern (isolation vs compound), desired contraction type (isometric, concentric, eccentric), and whether you need progressive overload options such as added band tension or tempo manipulation.

Side Lying Hip Adduction FAQ

What muscles does Side Lying Hip Adduction (male) work?

It primarily targets the adductor group, adductor longus, brevis, magnus, and gracilis, which produce hip adduction and assist medial stability. When you actively squeeze the leg toward the midline, those fibers shorten and resist hip abduction, and the adductors also contribute to hip flexion or extension depending on joint angle.

Can I build muscle without doing Side Lying Hip Adduction (male)?

Yes, you can hypertrophy the adductors through progressive overload with other movements like Copenhagen holds, resisted standing adduction, or ball squeezes. Increase resistance by lengthening lever arms, slowing eccentric tempo, adding holds at peak contraction, and ensuring full adductor recruitment by maintaining a neutral pelvis and deliberate squeeze on each rep.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology