Adductor Roll
Lie prone with one knee bent out to side and roller under inner thigh.
family=adductor rollpattern=soft tissue prepmechanic=isolationequipment=recovery
Muscles
- Primary
- adductors
- Supporting
- gracilis, adductor group
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- 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
Related exercises
Progression ladder
- Beginner / regression: Use a shorter range and keep more weight through forearms.
- Standard: Adductor Roll
- Advanced / progression: Pause near mid-thigh and breathe before moving closer to knee.
Atlas metrics
- Movement pattern
- soft tissue prep
- Primary target
- adductors
- Supporting muscles
- gracilis, adductor group
- Equipment
- foam roller
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Adductor Roll?
- Lie prone with one knee bent out to side and roller under inner thigh.
- What should I feel during Adductor Roll?
- Inner thigh pressure stays muscular, not on the knee joint.
- What are common mistakes with Adductor Roll?
- Rolling onto groin tendon; Twisting the knee
- How do I progress Adductor Roll?
- Pause near mid-thigh and breathe before moving closer to knee.
- What can I do instead of Adductor Roll?
- Butterfly stretch, Cossack squat, Adductor rockback
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- Movement family
- adductor roll
- Force type
- recovery
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 2 movement graph hops
- movement graph path: Adductor Roll -> Cossack squat -> Goblet squat
- curated substitution in the Atlas
- same target muscle: adductors