Adductor
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.
How to program the Adductor
Sets and reps
As an isolation movement, the Adductor is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Adductor is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Adductor into a plan
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Frequently asked questions
What muscles does the Adductor work?
The Adductor primarily targets the Adductors.
What equipment do I need for the Adductor?
You need Foam Roll. Difficulty level: Intermediate.
How many sets and reps of the Adductor should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
