Adductor
The Adductor is a intermediate foam roller exercise that works the Legs. Follow the steps below.
Target musclesLegs
EquipmentFoam Roller
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.