Foam Roll Adductors | Gymacetamol

Muscles Worked

Primary

Hip Flexors / Adductors

Quick Cues

1

Roll along the inner thigh

2

Pause on tender spots

3

Relax into the roller

4

Breathe deeply

Equipment Needed

Foam Roller

Lie face down and place a foam roller under one inner thigh, perpendicular to your leg.
Open that leg out to the side so the roller sits on your adductor (inner thigh).
Support yourself on your forearms.
Roll slowly from just above the knee to the groin area.
Pause on any tender spots for 20-30 seconds.
Keep the pressure tolerable, adjusting with your body weight.
Roll for the desired duration, then switch sides.

Common Mistakes

Rolling too quickly

Not positioning the body correctly to apply pressure

Compressing the inner thigh too aggressively

Pro Tips

Lie face down with the roller under your inner thigh

Roll from your groin to just above your knee

Bend your knee to 90 degrees for a more comfortable rolling position

Your Progress

Variations

Butterfly Stretch

Frog Stretch

Adductor Machine Stretch