How To Do Sliding Hip Adduction

Sliding Hip Adduction (How To, Muscles Worked, Benefits)

Sliding Hip Adductions are an incredibly simple, yet very effective exercise for activating the groin and building strength.

In this guide, I’m going to teach you how to do Sliding Hip Adductions including important coaching points, muscles worked and a few alternatives.

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How To Do Sliding Hip Adductions

Equipment Needed

  • Furniture Slider or Towel (can depend on the surface)

How To

  • Start in a standing position with one foot on the floor and one foot on a furniture slider.
  • Stand tall and keep your legs straight.
  • Slowly slide the foot with the slider out until feet are slightly wider than shoulder-width.
  • Now, pull the foot back into the starting position.
  • Continue sliding the foot out and in until all reps are completed. Then switch sides.

Coaching Points

The amount of stress that Sliding Hip Adductions put on the groin can increase quite dramatically as you widen your stance. Make sure to start slow and slowly begin widening your stance as you feel comfortable.

The equipment to use to slide your foot across the floor can vary depending on the surface you’re on. Personally, I’m a big fan of these Super Sliders. They work on multiple surfaces, they’re big enough for almost any size foot, they’re super durable and finally, they’re cheap.


Sliding Hip Adductions develop eccentric and concentric groin strength. In my opinion, there are not very many exercises that really focus on developing groin strength. This can make Sliding Hip Adductions a critical exercise in your strength training plan to help reduce groin injuries.

How Many Reps?

I like to include Sliding Hip Adductions as part of the warm-up in my programming. Generally, 2 sets of about 10 to 15 reps on each side.

Sliding Hip Adduction Alternatives

Need an alternative exercise for Sliding Hip Adductions? Here are a couple of exercises that also emphasize the groin that you may be able to use as a replacement.

Monster Steps

Monster Steps received their name because Banded Adduction Steps didn’t really roll off the tongue.

Take a band and loop it around the bottom of a rack. Loop the opposite end around your ankle and step away from the rack just enough to create tension in the band. You should be facing perpendicular to the rack with your feet slightly wider than shoulder width. (The band tension should be pulling laterally away from the body)

Now, pull the foot into a hip-width position and then CONTROL IT back to the starting position.

Medicine Ball Straight Leg Lifts

Hard Rubber Medicine Ball

Medicine Ball Straight Leg Lifts are another exercise that simultaneously works the core and the groin.

By squeezing a medicine ball between the feet, you force the groin to actively fire to control the medicine ball and keep it in place. It is one of those deceptively challenging exercises that you’ll know immediately right where it’s working.

More Links and Info

If you’d like to see more warm-up drills and exercises then head over to the Warm-up Section of our Exercise Library. There you’ll find dozens of movements, all with step-by-step instructions.

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