10 Best Thigh Adductor Alternatives for Home & Gym

The Thigh Adductor is done seated with a machine. Ranked closest by our scoring: the Side Lying Hip Adduction, the Lateral Bound and the Side Plank Hip Adduction.

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

Original Exercise: Thigh Adductor

Thigh Adductor
Primary muscle
Adductors
Equipment
Machine
Difficulty
Beginner
Type
Isolation

Secondary muscles: Glutes, Hamstrings

How to perform Thigh Adductor
  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.
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Ranked Thigh Adductor Alternatives

10 substitutes, ranked by how closely each one matches the Thigh Adductor 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
    Side Lying Hip AdductionPlay demonstration

    1. Side Lying Hip Adduction

    74% match
    • Adductors
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works 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 Thigh Adductor
    • Equipment: bodyweight only, not a machine
  2. Lateral Bound

    2. Lateral Bound

    57% 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 Thigh Adductor
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Thigh Adductor
  3. Side Plank Hip AdductionPlay demonstration

    3. Side Plank Hip Adduction

    57% 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 Thigh Adductor
    • Equipment: bodyweight only, not a machine
  4. Monster WalkPlay demonstration

    4. Monster Walk

    45% 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 Thigh Adductor
  5. Side Bridge Hip AbductionPlay demonstration

    5. Side Bridge Hip Abduction

    42% 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. Forward LungePlay demonstration

    6. Forward Lunge

    38% 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 Thigh Adductor
  7. Walking High Knees LungePlay demonstration

    7. Walking High Knees Lunge

    38% 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 Thigh Adductor
  8. Lunge With TwistPlay demonstration

    8. Lunge With Twist

    38% 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 Thigh Adductor
  9. Walking LungePlay demonstration

    9. Walking Lunge

    37% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat 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, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Thigh Adductor
  10. Outside Leg Kick Push-upPlay demonstration

    10. Outside Leg Kick Push-up

    37% 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, not a machine
    • Body position: lying face down, not seated
    • Balance: harder to stay steady on than the Thigh Adductor

Why You Might Need a Thigh Adductor Alternative

You may need substitutes because the machine is unavailable, you want more functional strength, or you're rehabbing hip pain that makes seated adduction uncomfortable. Machines isolate the adductors; compound and free-weight options recruit stabilizers and improve coordination. For rehab, choose low-load isometrics like Copenhagen holds and emphasize slow eccentric control. Cue: when doing sumo squats, push knees outward and drive through the heels to load the adductor magnus and longus effectively.

Thigh Adductor FAQ

What muscles does Thigh Adductor work?

The Thigh Adductor targets the adductor group: adductor longus, brevis, magnus, gracilis, and pectineus. When you squeeze at end range, you emphasize the hip adduction torque produced by adductor magnus and longus; cue: contract the inner thigh deliberately at peak adduction to maximize recruitment.

What is the best bodyweight alternative to Thigh Adductor?

The Copenhagen adduction is the best bodyweight option because it produces high, sustained medial thigh tension and trains eccentric control. Cue: anchor your top leg, support yourself on the forearm, lift the lower thigh toward the top leg, and hold while keeping the hips level to load the adductors effectively.

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