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Adductor Foam Roll

BeginnerMobilityTier T1

Lie face down propped on your forearms with one leg resting on a foam roller. Rotate the leg so the roller presses the inner thigh. Roll slowly between the hip and the knee, then repeat on the other leg.

Targets: Hip
Muscles: Hip Adductors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

foam_roller

Home Options

  • foam roller

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie face down with one leg resting on the foam roller.
  • Rotate that leg so the roller contacts the inner thigh.
  1. She lies face down on the floor propped on her forearms; her right leg rests on the foam roller lying beside the midline.

    Step 1 of 5

    Lie face down and rest one leg on the foam roller, propped on the forearms.

  2. Her right leg is rotated outward so the foam roller presses against her inner thigh; her weight is shifted slightly onto the roller through that leg.

    Step 2 of 5

    Rotate the leg so the roller presses against the inner thigh, then shift tolerable weight onto it.

  3. She is rolled slightly toward the knee along the roller, the roller now pressing the lower half of her inner thigh while she stays face down on her forearms.

    Step 3 of 5

    Roll slowly over the foam between the hip and the knee along the inner thigh.

  4. She holds still with the roller paused on a tension point in her inner thigh, weight shifted onto it, before switching to the other leg.

    Step 4 of 5

    Pause on a point of tension for the interval, then repeat on the other leg.

  5. She lies face down on the floor propped on her forearms; her right leg rests on the foam roller lying beside the midline.

    Step 5 of 5

    Lie face down and rest one leg on the foam roller, propped on the forearms.

Safety Information

Shift only as much weight onto the roller as you can tolerate. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.