Adductor

An intermediate stretch for the adductors, done with a foam roller.

Movement guide

Adductor

Demand · source-assignedMedium (unreviewed)

Equipment requiredA foam roller

Muscle focusAdductors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Adductor rock-back demonstrated on the 3D figure

Adductor rock-backBeginner · No equipment

Similar move, beginner grade.

This move

3D demoAdductorIntermediate · A foam roller

Intermediate grade (source-assigned).

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Adductors.

Equipment

A foam roller

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure

3D demoBound angle pose (Baddha Konasana)Beginner · No equipment

Goddess pose (Utkata Konasana) demonstrated on the 3D figure

3D demoGoddess pose (Utkata Konasana)Beginner · No equipment

Wide-angle seated forward fold (Upavistha Konasana) demonstrated on the 3D figure

3D demoWide-angle seated forward fold (Upavistha Konasana)Intermediate · No equipment

3D demoGroinersIntermediate · No equipment

Side Leg Raises demonstrated on the 3D figure

3D demoSide Leg RaisesBeginner · No equipment

Side Lying Groin Stretch demonstrated on the 3D figure

3D demoSide Lying Groin StretchBeginner · Other / check instructions

Browse more

Questions people ask

What muscles does the Adductor work?

Mainly the adductors.

What equipment do I need for the Adductor?

A foam roller.

Is the Adductor good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Adductor rock-back.

What is an easier alternative to the Adductor?

Try the Adductor rock-back. It works similar muscles at a lower grade.