Adductor

Also called inner thigh foam roll, adductor smr and adductor foam rolling.

Works

Adductors

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. Lie face down with one leg on a foam roll.

1. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
2. While 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.

Cues

• Leg out to the side on the roller.
• Roll from the knee toward the groin.
• Pause 20 seconds on tender spots.
• Breathe and let the leg relax.

Common mistakes

• Rolling too fast.
• Tensing against the pressure.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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