Exercise library · Adductors

How to Do Adductor

Step-by-step instructions, muscles worked and workouts that use the adductor.

How to do it

1. Lie face down with one leg on a foam roll.
2. 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.
3. 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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Lateral BoundAdductors

Lateral Box JumpAdductors

Lateral Cone HopsAdductors

GroinersAdductors

Thigh AdductorAdductors

Side Leg RaisesAdductors

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.