Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredFoam Roll
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Adductors Muscle Anatomy Diagram

Adductor Foam Rolling Overview

Foam rolling your adductors is a great way to warm up and cool down for your workout, especially if you plan to perform lower body exercises that require the adductors to be more mobile.

When you foam roll the adductors, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Adductor Foam Rolling Instructions

  1. In a prone position, place one leg straight and another at 90 degrees out to the side. Position the foam roller directly underneath the 90 degree leg on the inner thigh.
  2. Support your upper body using your forearms and adjust pressure into the roller by applying more or less force through the forearms and foot.
  3. Slowly roll up and down the length of the adductor (groin) for 20-30 seconds.
  4. Repeat on the other side.

Adductor Foam Rolling Tips

  1. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  2. Do not allow yourself to fall into hyperextension, keep tension through the abs.
  3. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
  4. Foam rolling may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
  5. Don’t slump into the shoulder capsule, maintain an active upper body.
  6. If you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.
  7. If you find a sensitive spot, pause for a second and take the joint through flexion and extension. This a method of active release known as “tack and floss”.