Adductor
Adductor is a tissue preparation – adductor self-myofascial release exercise involving Hip adductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip adductors
- Secondary muscles
- Gracilis, Pectineus
- Exercise type
- Tissue preparation – adductor self-myofascial release
Exercise technique
- Prepare
Lie face down and support yourself on your forearms.
- Leg position
Open one knee sideways and place the roller beneath the inner thigh.
- Contact
Position the roller under the muscular inner thigh, not the knee joint.
- Adjust pressure
Use your supporting arms and other leg to lighten the pressure.
- Scan
Shift your torso slowly in short passes between above the knee and below the groin.
- Pause
Pause briefly on a sensitive muscle point with light, tolerable pressure.
- Exit
Transfer weight to your arms, lift your leg off the roller and switch sides.
Key technique points
- Keep the knee joint off the roller.
- Do not press directly into the groin.
- Dose pressure with your arms.
- Use slow, short passes.
- Relax the inner thigh.
- Reduce pressure if the sensation is sharp.
Common mistakes
Rolling over the joint
Do not move the roller over the inner edge of your knee.
Loading the groin
Do not press the roller into the sensitive area at the very top of your thigh.
Dropping full body weight
Do not remove your supports and increase pressure uncontrollably.
Rolling quickly
Do not move rapidly along the muscle and lose scanning control.
Tensing the muscles
Do not deliberately contract your inner thigh against the roller.
Twisting the lower back
Do not forcibly twist your torso to change roller position.
Frequently asked questions
Adductor: why is “Rolling over the joint” a mistake?
Do not move the roller over the inner edge of your knee.
Adductor: why is “Loading the groin” a mistake?
Do not press the roller into the sensitive area at the very top of your thigh.
Adductor: why is “Dropping full body weight” a mistake?
Do not remove your supports and increase pressure uncontrollably.
Adductor: why is “Rolling quickly” a mistake?
Do not move rapidly along the muscle and lose scanning control.
Adductor: why is “Tensing the muscles” a mistake?
Do not deliberately contract your inner thigh against the roller.
Adductor: why is “Twisting the lower back” a mistake?
Do not forcibly twist your torso to change roller position.
What should I focus on when doing Adductor?
Keep the knee joint off the roller. Do not press directly into the groin. Dose pressure with your arms. Use slow, short passes. Relax the inner thigh. Reduce pressure if the sensation is sharp.
Related exercises
- Standing Cable Hip Adduction
- Short-lever Copenhagen Plank
- Adductor/Groin
- Carioca Quick Step
- Groin and Back Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.