Adductor - Basic
Recommendations: 1-3 Sets, 10-20 Reps
Intermediate Adductors Stretching Body Only Gym
Purpose: This exercise is a controlled, balanced inner hip exercise for adducting the hip.
Benefits: This is a good exercise for strengthening the muscles for raising the legs to the sides.
Lie face down on an exercise mat. Place your right inner thigh on a foam roll. This is the starting position. Slowly shift your weight onto the foam roll. Relax the muscles of your right inner thigh. Roll the foam between your hip and knee. Pause at the points of tension for approximately 10-30 seconds. Breathe normally. Lie face down on an exercise mat. Place your left inner thigh on a foam roll. This is the starting position. Slowly shift your weight onto the foam roll. Relax the muscles of your left inner thigh. Roll the foam between your hip and knee. Pause at the points of tension for approximately 10-30 seconds. Breathe normally.
There are four groups of muscles that cause movement in the hip joint. They include the gluteal group, the lateral rotator group, the adductor group, and the iliopsoas group. The prime group for hip adduction is, obviously, the adductor group, a group of muscles on the inner hip joint.
Step 1
Lie prone on an exercise mat, right inner thigh on a foam roll.
Lie face down on an exercise mat. Place your right inner thigh on a foam roll. This is the starting position.
Step 2
Shift your weight onto the roll, relaxing the inner thigh muscles. Roll the foam between your hip and knee, pausing briefly at points of tension.
Slowly shift your weight onto the foam roll. Relax the muscles of your right inner thigh. Roll the foam between your hip and knee. Pause at the points of tension for approximately 10-30 seconds. Breathe normally
Step 3
Lie prone on an exercise mat, left inner thigh on a foam roll.
Lie face down on an exercise mat. Place your left inner thigh on a foam roll. This is the starting position.
Step 4
Shift your weight onto the roll, relaxing the inner thigh muscles. Roll the foam between your hip and knee, pausing briefly at points of tension.
Slowly shift your weight onto the foam roll. Relax the muscles of your left inner thigh. Roll the foam between your hip and knee. Pause at the points of tension for approximately 10-30 seconds. Breathe normally.