Adductor
Adductor is a intermediate-level isolation in the stretching category that primarily works the adductors. It is performed with foam roller.
How to do it
- 1Lie face down with one leg on a foam roll.
- 2Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
- 3While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.