For soccer
For soccer, lateral lunge rates well ahead on our research criteria: more carry-over to soccer.
Both are good choices that build different things for soccer, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Hip Adduction Machine. Adductor strength matters for groin health; the machine is the easiest way to load it.
Lateral Lunge. Strength in a wide side step that loads the adductors, the muscles most groin injuries involve.
For skiing & snowboarding, lateral lunge rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection.
For soccer, lateral lunge rates well ahead on our research criteria: more carry-over to soccer. Both are good choices that build different things for soccer, so a plan can use both.
About the same: both are easy to learn.
Hip adduction machine needs a machine, so for most people it’s a gym exercise. Lateral lunge needs dumbbells, so a home gym covers it.
About the same: both rate Strong for injury protection in our research rubric.