Adductor
A intermediate stretching exercise for the quads, done with a foam roller.
- Main muscles
- Quads
- Equipment
- Foam roller
- Level
- Intermediate
- Type
- Isolation
- Movement
- Static
How to do the Adductor
- Lie face down with one leg on a foam roll.
- 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.
- 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.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Adductor
Quadriceps-SMRFoam roller · Intermediate
Adductor/GroinBodyweight · Intermediate
All Fours Quad StretchBodyweight · Intermediate
Frog HopsBodyweight · Intermediate
Groin and Back StretchBodyweight · Intermediate
GroinersBodyweight · Intermediate
Intermediate Hip Flexor and Quad StretchOther equipment · Intermediate
Iron Crosses (stretch)Bodyweight · Intermediate
Questions
What muscles does the Adductor work?
Mainly the quads.
Is the Adductor good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Adductor?
Good alternatives that train the quads: Quadriceps-SMR, Adductor/Groin, All Fours Quad Stretch or Frog Hops.
How many sets and reps of the Adductor should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).