10 Best Side Plank Hip Adduction Alternatives for Strength & Rehab

Ranked Side Plank Hip Adduction Alternatives

10 substitutes, ranked by how closely each one matches the Side Plank 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

   

   1. Lateral Cone Hops

   80% match

   • Adductors
   • Other
   • Intermediate
   • Compound

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

   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 Plank Hip Adduction
   • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
   • Body position: standing, not lying face down
2. Play demonstration

   Progression

   2. Side Bridge Hip Abduction

   85% match

   • Abductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but 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, the same as the Side Plank Hip Adduction
3. 

   Progression

   3. Lateral Bound

   80% 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 Plank Hip Adduction
   • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
   • Body position: standing, not lying face down
4. 

   4. Lateral Box Jump

   79% 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 Plank Hip Adduction
   • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Plank Hip Adduction
5. Play demonstration

   5. Side Lying Hip Adduction

   75% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

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

   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 Side Plank Hip Adduction
   • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
6. 

   6. Band Hip Adductions

   70% 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 Plank Hip Adduction
   • Equipment: a band, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Plank Hip Adduction
7. Play demonstration

   7. Cable Hip Adduction

   70% 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 Plank Hip Adduction
   • Equipment: a cable, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Plank Hip Adduction
8. Play demonstration

   8. Side Hip Abduction

   66% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your hands on your hips.
   2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
   3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   4. Repeat on the other side.
   5. Continue 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: abductors, not adductors
   • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Plank Hip Adduction
9. Play demonstration

   9. Straight Leg Outer Hip Abductor

   65% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   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 core 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: abductors, not adductors
   • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
10. Play demonstration

    Progression

    10. Outside Leg Kick Push-up

    64% match

    • Glutes
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
    4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
    5. Continue alternating leg kicks and push-ups 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: glutes, not adductors
    • Equipment: bodyweight only, the same as the Side Plank Hip Adduction
    • Body position: lying face down, the same as the Side Plank Hip Adduction