Legs · Bodyweight
Seated Alternate Wide Side Adduction
How to do the seated alternate wide side adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on the floor with both legs spread wide in front of you. Brace your core, then draw one leg in across the floor toward the midline using your inner thigh, return it to the wide position, and repeat on the other side, alternating.
- 1The inner thigh of the working leg pulling it toward center
- 2Your torso staying tall and stable through each rep
- 3Controlled movement sliding the leg in and back out
Common mistakes
- Leaning your torso to drag the leg in
- Letting the working leg lift instead of sliding along the floor
- Rushing so the adductors stop doing the work
Muscles worked
The seated alternate wide side adduction mainly works the adductors, with the lower abs and hip flexors assisting.
- AdductorsPrimary
- Lower AbsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the seated alternate wide side adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.