Hips and adductors
Foam Roll Adductors
The Foam Roll Adductors is a foam rolling exercise with a foam roller for your adductors. Share of the load in the Zulta muscle model: adductors 100%.
How to do it
- Lie face down on a mat on the forearms with a foam roller lengthwise beside you.
- Bend one knee out to the side and rest the inner thigh on the roller, just above the knee.
- Shift the body sideways toward the roller so it rolls slowly up the inner thigh toward the groin.
- Make slow passes for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Stay off the knee joint and the pubic bone, then switch sides.
Tips
- Use the forearms and the other leg to control how much weight goes onto the roller.
- Breathe out slowly into tender spots instead of tensing.
Common mistakes
- Rolling directly on the inside of the knee.
- Rolling fast back and forth.
Muscles worked by the Foam Roll Adductors
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Inner thigh, leg out to the side. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Adductors alternatives
No equipment
Similar exercises
Frequently asked questions
What muscles does the Foam Roll Adductors work?
Mainly the adductors.
Is the Foam Roll Adductors good for beginners?
Yes. The Foam Roll Adductors is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Adductors?
For example the Butterfly Stretch, Frog Stretch and Side Lunge Stretch. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.