How to Foam Roll Adductors for Hip Mobility

Learn the correct technique for foam rolling your adductors to reduce inner thigh tightness and improve your squat depth and hip health.

How to Perform

  1. Lie face down on a mat and support your upper body weight on your forearms.
  2. Place a foam roller parallel to your body on the side you intend to massage.
  3. Left your target leg and bend the knee to approximately 90 degrees, resting the inner thigh on top of the roller.
  4. Shift your body weight onto the roller while keeping your core engaged and your back flat.
  5. Slowly roll from the inside of your knee up toward your groin, stopping just before the hip joint.
  6. When you find a sensitive spot, pause for thirty seconds and take deep breaths to allow the tissue to release.
  7. Repeat the process on the opposite leg to ensure bilateral symmetry.

Common Mistakes

  • Holding your breath which prevents the muscle from relaxing into the roller.
  • Rolling directly over the knee joint or bony structures of the pelvis.
  • Moving too quickly across the tissue instead of allowing for deep pressure.

Muscles Worked

Primary movers

  • Adductors

Stabilizers

  • Hip Flexors
  • Pelvic Floor
  • Gluteus Medius

Related Guides

Adductors · Strength