GymPlan AIAdductor
Adductor is an intermediate isolation stretching that mainly works your adductors (inner thighs).
💪 Adductors (inner thighs)🏋️ Other📈 Intermediate🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: Adductors (inner thighs)
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialAdductor alternatives
Exercises that train the same main muscle, including options with other equipment.
Side Lying Groin StretchBodyweight · Beginner
Lying Bent Leg GroinOther · Expert
Adductor/GroinBodyweight · Intermediate
GroinersBodyweight · Intermediate
Side Leg RaisesBodyweight · Beginner
Groin and Back StretchBodyweight · IntermediateFAQ
What muscles does the adductor work?
It mainly works your adductors (inner thighs).
How many sets and reps of adductor should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the adductor good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.