Step by step instructions, muscle activation and variants for the Seated Alternating Wide Side Adduction.
Seated Alternating Wide Side Adduction is a floor mobility drill performed with legs spread wide in a V-sit position. You alternately draw one knee inward across the body in an adduction arc, dynamically stretching and strengthening the inner thighs and hip adductors one side at a time.
The Seated Alternating Wide Side Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
