Eccentryx / Exercise Atlas / recovery
Adductor Roll
Lie prone with one knee bent out to side and roller under inner thigh.
Muscles
- Primary
- adductors
- Supporting
- gracilis, adductor group
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Inner thigh pressure stays muscular, not on the knee joint.
- Progression
- Pause near mid-thigh and breathe before moving closer to knee.
- Regression
- Use a shorter range and keep more weight through forearms.
Watch for
- Rolling onto groin tendon
- Twisting the knee
Substitutions
- Butterfly stretch
- Cossack squat
- Adductor rockback