Adductor

How to do the 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.

Muscles worked

Role	Muscles
Primary	adductors
Equipment	foam roller
Difficulty	intermediate
Type	isolation

No foam roller? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Side Lying Groin Stretch Bodyweight Adductor/Groin Bodyweight Groin and Back Stretch Bodyweight Groiners Bodyweight Side Leg Raises Bodyweight Band Hip Adductions Resistance Bands

Easier than the Adductor

Same movement pattern, lower entry difficulty — work up from here.

Side Lying Groin Stretch beginner · Bodyweight

Harder than the Adductor

Lying Bent Leg Groin expert · Other Equipment

Common questions

What muscles does the Adductor work?

The Adductor primarily works the adductors. Side Lying Groin Stretch, Adductor/Groin, and Groin and Back Stretch train the same muscle, across 4 equipment types.

What equipment do you need for the Adductor?

A Foam Roller. Without a foam roller, Side Lying Groin Stretch, Adductor/Groin, and Groin and Back Stretch train the same muscle, and 7 of the catalogue's options for this muscle need no equipment.

Is the Adductor suitable for beginners?

It is rated intermediate. Start with Side Lying Groin Stretch and work up.

Where should the Adductor go in a workout?

Late — the Adductor is isolation work, so it follows your compounds.

Similar exercises

Side Lying Groin Stretch Bodyweight Adductor/Groin Bodyweight Groin and Back Stretch Bodyweight Lying Bent Leg Groin Other Equipment Band Hip Adductions Resistance Bands Groiners Bodyweight