Foam Roll Hip Adductors
The Foam Roll Hip Adductors is a self-myofascial release technique designed to relieve tension and tightness in the inner thigh muscles. By applying controlled pressure to the adductor group, this movement improves hip mobility and aids in recovery from lower body training.
Since this is a recovery movement, the AI analyzes your reported pain levels and recovery status to determine the optimal duration and frequency for rolling. If you consistently report inner thigh tightness or knee pain after squats, the app learns to prescribe this specific mobility work before or after your heavy leg days. Additionally, by tracking your subjective relief rating, the AI can adjust the time spent on each leg to ensure you are effectively reducing muscle tone without causing excessive bruising or inflammation.
Form Cues
- Lie on your stomach with one leg extended out to the side like a frog leg
- Place the foam roller perpendicular to your inner thigh
- Roll slowly from just above the knee up toward the groin
- Breathe deeply to help the muscles relax into the foam
- Pause on tender spots for 20-30 seconds until tension releases
- Don't rush through the movement; speed reduces effectiveness
- Don't hold your breath or tense your thigh muscles
- Don't roll directly over the knee joint or hip bone
- Don't apply pressure that exceeds a 7/10 on the pain scale
Common Mistakes
- Rolling too quickly
- Tensing the inner thigh muscles
- Holding breath during pressure
- Placing roller on the knee joint
- Arching the lower back excessively
Muscles Worked
This exercise specifically targets the adductor muscle group located on the inner thigh, including the adductor magnus, longus, and brevis. By releasing tension in these tissues, you can improve hip mobility, reduce strain on the knees, and correct imbalances that often contribute to poor squat mechanics.
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