Adductor

How to do it

1. 01Lie face down with one leg on a foam roll.
2. 02Rotate 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. 03While 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.

Alternatives & substitutions

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