Adductor
The Adductor isolates the Adductors through a controlled range of motion. This intermediate-level foam roll exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The adductors handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Adductor
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Adductor work?
The Adductor primarily targets the Adductors. It's an effective isolation exercise for building adductors strength.
Is the Adductor good for beginners?
The Adductor is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Adductor?
You need foam roll to perform the Adductor. Most commercial gyms will have this available.
Track Your Progress
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