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Adductor

AdductorsFoam rollerIntermediateIsolation
Adductor — start position
Start
Adductor — finish position
Finish
Muscles worked
PrimaryAdductors

How to do it

  1. 01

    Lie face down with one leg on a foam roll.

  2. 02

    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. 03

    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.

In the app

Adductor appears when you own a foam roller and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a foam roller

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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