Exercise guide
Adductor
The Adductor foam roll targets the muscles along the inner thigh. From a face-down position, one leg rests over the roller while you slowly move between the upper inner thigh and the area above the knee. The pressure should feel manageable enough that you can relax instead of bracing against the roller.
Training context
Using the Adductor foam roll in a workout
This drill can be used before training, after a workout, or during a separate mobility session. A slow pass can help you identify areas that feel especially tight without turning the movement into an aggressive or painful exercise.
Begin with light pressure and add more only when the position feels comfortable. You can pause briefly on a sensitive area, but avoid pressing directly into the groin or the inside of the knee.
Technique overview
Keep the pressure controlled
Lie face down with one leg bent out to the side and place the foam roller under the inner thigh. Shift only as much bodyweight onto the roller as you can tolerate comfortably. Roll slowly from the upper inner thigh to just above the knee, pausing on tight areas for 10 to 30 seconds. Keep breathing, avoid sharp pain, and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.