Exercise guide
Seated Alternate Wide Side Adduction
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This exercise targets the adductors (inner thighs) by moving the leg from a wide lateral position toward the midline while seated. It is an effective isolation movement for improving hip stability and strengthening the pelvic floor.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your torso upright and core engaged.
- Place your feet wide apart on the floor in a broad 'V' shape.
- Grip the edges of the bench behind your hips for stability.
How to do it
- Lift your left foot slightly off the floor and exhale as you pull your knee and thigh inward toward the center of the bench.
- Squeeze your inner thigh at the peak of the movement, then inhale as you slowly return to the wide starting position.
- Repeat the same movement with your right leg, alternating sides for the duration of the set.
- Maintain a controlled 2-1-2 tempo (2 seconds in, 1 second squeeze, 2 seconds out).
Form checklist
- Keep your spine neutral and avoid leaning away from the working leg.
- Ensure the movement occurs at the hip joint, not by twisting the torso.
- Keep the non-working leg firmly planted to stabilize the pelvis.
- Do not let the working foot drag on the floor during the adduction phase.
Pro tips
- Focus on the mind-muscle connection by imagining you are squeezing a ball between your thighs.
- Keep your toes pointed slightly outward to better engage the various heads of the adductor group.
Make it harder
- Perform the movement with a straight leg to increase the resistance through a longer lever arm.
- Add a 3-second isometric hold at the point of maximum contraction.
Frequently asked
- What muscles does the seated alternate wide side adduction work?
- The seated alternate wide side adduction primarily targets the adductors, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the seated alternate wide side adduction?
- The seated alternate wide side adduction requires no equipment — just your body weight.
- Is the seated alternate wide side adduction good for beginners?
- Yes. The seated alternate wide side adduction is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 90 To 90 Knee ThrustIntermediate · adductors and glutes
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps