Ditch the Machine? Awesome Alternatives to Adductor and Abductor Machines

Updated March 2025

Ever walk into the gym and see those leg machines for inner and outer thighs?

Yeah, the adductor and abductor machines.

Maybe you've even used them, wondering if they're *really* necessary.

Here's the thing: those machines aren't the only way (or even the best way) to work those muscles.

Want stronger hips and glutes without being stuck on a machine? There are fantastic alternatives to adductor and abductor machines that are more functional and often more effective.

Let’s explore some killer options!

Why Look Beyond Adductor & Abductor Machines? Unlocking Functional Strength

So, why even bother with alternatives to adductor and abductor machines? Machines are easy, right?

True, but machines isolate muscles in a very… machine-like way. Real-life movement isn't like that.

Here’s why functional alternatives are often better:

• Functional Strength for Real Life: Walking, running, squatting, balancing – these all use your inner and outer thighs in combination with other muscles. Functional exercises train your body for real-world movements, unlike isolated machine work. Build practical strength with alternatives to adductor and abductor machines.
• Engage More Muscles, Burn More Calories: Machine exercises isolate. Alternatives like squats and lunges engage your core, glutes, and other leg muscles too. More muscles working = more calories burned and better overall strength development. Maximize calorie burn with full-body alternatives to adductor and abductor machines.
• Improve Balance and Stability: Many alternatives are standing exercises that challenge your balance and stability, crucial for everyday life and injury prevention. Enhance stability with standing alternatives to adductor and abductor machines.
• Workout Variety & No Machines Needed: Bodyweight and free weight alternatives mean you can workout anywhere, anytime, without relying on specific gym equipment. Workout flexibility with machine-free alternatives to adductor and abductor machines.
• Often More Challenging & Effective: Let's be honest, those machines can get boring. Functional exercises often require more coordination and effort, leading to a more challenging and rewarding workout. Challenge yourself for better results with engaging alternatives to adductor and abductor machines.

Killer Alternatives to Adductor Machines (Inner Thigh Focus)

Want to target your inner thighs without that adductor machine? You’ve got great options!

These alternatives to adductor machines will work your inner thighs effectively:

Inner Thigh Power Moves:

• Lateral Lunges (Side Lunges): Awesome for inner thighs and glutes. Step wide to the side, bending one knee while keeping the other leg straight. Feel the stretch in your inner thigh as you lunge.
  
  Pro Tip: Go deep! The deeper you lunge, the more your inner thigh works.
• Cossack Squats: A super deep, unilateral squat variation that crushes inner thighs and improves hip mobility. Squat to one side, keeping the other leg straight out to the side.
  
  Pro Tip: Hold onto something for balance if needed, especially when starting out.
• Sumo Squats (Wide-Stance Squats): Wider stance squats emphasize the inner thighs and glutes more than regular squats. Toes pointed slightly out.
  
  Pro Tip: Use a dumbbell or kettlebell held in front of you to add resistance.
• Butterfly Stretch (Adductor Stretch with Resistance): Sit with soles of feet together, knees out. Use your elbows to gently press your knees down towards the floor. You can add resistance by having a partner gently push down on your knees.
  
  Pro Tip: This is a great active stretch and can be done as part of a warm-up or cool-down.
• Curtsy Lunges: A lunge variation that works inner and outer thighs and glutes. Lunge back and to the side, crossing one leg behind the other.
  
  Pro Tip: Keep your front knee behind your toes and focus on balance.

Effective Alternatives to Abductor Machines (Outer Thigh & Glute Focus)

Want to strengthen your outer thighs and glutes without the abductor machine? No problem!

These alternatives to abductor machines are fantastic for outer thigh and glute work:

Outer Thigh & Glute Builders:

• Glute Bridges (Hip Abduction Focus): Lie on your back, knees bent. Place a resistance band around your thighs, just above your knees. Lift your hips up, pressing out against the band as you rise.
  
  Pro Tip: Squeeze your glutes hard at the top and control the descent.
• Clamshells (Side-Lying Hip Abduction): Lie on your side, knees bent, feet together. Keeping your feet together, lift your top knee up towards the ceiling, rotating from your hip. Resistance bands around thighs can increase intensity.
  
  Pro Tip: Focus on isolating the glute medius – you should feel it on the side of your hip.
• Standing Hip Abduction with Resistance Band: Stand with a resistance band looped around your ankles. Lift one leg out to the side against the band resistance, keeping your body upright.
  
  Pro Tip: Control the movement and don't let your body lean to the side.
• Fire Hydrants (Quadruped Hip Abduction): Get on your hands and knees. Lift one leg out to the side, keeping your knee bent at 90 degrees. Imagine you're a dog doing a fire hydrant!
  
  Pro Tip: Keep your core engaged and avoid rotating your torso.
• Walking Side Step with Resistance Band: Step laterally against the resistance of a band looped around your ankles. Maintain tension on the band throughout the movement.
  
  Pro Tip: Take slow, controlled steps and keep the band taut.

Building Your Workout: Mix & Match Alternatives

Now you've got a bunch of alternatives to adductor and abductor machines. How do you put them into a workout?

Here’s a sample hip and thigh workout using these functional exercises:

Sample Hip & Thigh Workout (Machine-Free):

1. Warm-up: 5 minutes of light cardio and dynamic stretches like leg swings and hip circles.
2. Lateral Lunges: 3 sets of 10-12 reps per leg.
3. Sumo Squats: 3 sets of 12-15 reps.
4. Glute Bridges with Resistance Band: 3 sets of 15-20 reps.
5. Clamshells: 3 sets of 15-20 reps per side.
6. Standing Hip Abduction with Resistance Band: 3 sets of 15-20 reps per leg.
7. Cool-down: 5 minutes of static stretching, holding stretches like butterfly stretch and side leg raises.

Workout Tips:

• Focus on Form: Proper form is crucial for these exercises to effectively target the right muscles and prevent injury. Watch videos and practice in front of a mirror if needed.
• Progressive Overload: To make these exercises harder over time, increase reps, sets, or add resistance with dumbbells, kettlebells or resistance bands. Challenge yourself to keep progressing! Remember progressive overload is key to strength gains.
• Listen to Your Body: Start with bodyweight and gradually add resistance as you get stronger. Don't push through pain.
• Variety is Good: Mix up these exercises in your workouts to challenge your muscles in different ways. You can also incorporate weights to increase intensity.
• Consistency is Key: Do these workouts consistently, 2-3 times per week, to see results in strength and muscle tone.

Ditch the Machines, Build Real Strength

You don't need to rely on adductor and abductor machines for strong hips and thighs.

These alternatives to adductor and abductor machines offer functional strength, workout versatility, and can often be more effective for real-world fitness.

So, step away from the machines and try these bodyweight and free weight exercises. Your hips and glutes (and your whole body) will thank you! And for all your free weight needs, check out our wide selection of dumbbells and weights to enhance your workouts.

Adductor vs Abductor: What's the Real Difference?

When it comes to lower body training, understanding the difference between adductors and abductors is key to building strength, stability, and preventing injuries. Adductor muscles are located on the inner thigh and are responsible for pulling your legs toward the center of your body.

They play a major role in maintaining balance, stabilizing the pelvis, and supporting everyday movements like walking and running. 

On the flip side, abductor muscles — like the gluteus medius, gluteus minimus, and tensor fasciae latae — move the legs away from the body’s midline.

Strong abductors help improve hip stability, enhance athletic performance, and protect the knees and hips from strain.

Here's a quick breakdown:

• Adductors: Pull your legs inward; key for balance and pelvic stability.
• Abductors: Move your legs outward; crucial for hip health and joint protection.

Knowing the distinction between adductor vs abductor muscles helps you create a more balanced workout routine. 

Whether you're using the traditional machines or swapping them out for exercises like squats, side leg raises, or resistance band drills, targeting both muscle groups is crucial for a strong, resilient lower body.

Adductor & Abductor Machine Alternatives FAQs

Are adductor and abductor machines totally useless?

Not useless, but not essential. They can isolate muscles, but functional alternatives often offer more benefits for overall strength and real-life movement.

Can I build muscle in my inner and outer thighs without machines?

Yes! Bodyweight and free weight exercises like those listed above are very effective for building muscle in these areas.

How often should I train my inner and outer thighs?

2-3 times per week is sufficient, allowing for rest days in between for muscle recovery.

Are these alternatives good for beginners?

Yes, most of these exercises can be modified for beginner levels. Start with bodyweight and focus on proper form.

What if I don't feel these exercises working my inner/outer thighs?

Focus on engaging the correct muscles during the exercises. Watch videos to ensure proper form, and try adding resistance with bands or weights as you get stronger. Mind-muscle connection is key!