Adductor
How to do the Adductor with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Adductors
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Foam Roll
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.
Log it, see it on your body.
Every Adductor set you log feeds Ascend's anatomy heatmap, so your adductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Adductor fits
The Adductor shows up in training built around a specific goal. See how it fits:
More adductors exercises
Adductor: common questions
What muscles does the Adductor work?
The Adductor primarily works the Adductors.
Is the Adductor suitable for beginners?
The Adductor is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Adductor?
To do the Adductor you'll need a foam roller.
Is the Adductor a compound or isolation exercise?
The Adductor is an isolation exercise, it targets the adductors through a single joint, which makes it useful for focused, targeted work.
How do I do the Adductor with correct form?
Lie face down with one leg on a foam roll. Follow the full step-by-step above for the complete movement.
Log your Adductor sets, free.
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