Adductor Magnus

⚙️ The Setup

Gear: Use a foam roller. (A ball is generally too intense for beginners in this area).

Position: Lie on your side, then rotate your body so you are almost face down (prone).

Leg Placement:

The leg you are not rolling should be stretched straight behind you.

The leg you are rolling should be bent with the knee opened out to the side, ready to be placed on the roller.

Support: Prop yourself up on your forearms to control and adjust the amount of weight you place on the roller.

👣 Step-by-Step Guide:

1. Place the Roller High

Place the foam roller as high up on your inner thigh as you can get it, right where your leg meets your groin. This targets the upper part of the Adductor Magnus.

Avoid: Do not press directly on your groin or sensitive areas. Stay strictly on the fleshy muscle of the inner thigh.

2. Sink and Breathe (Sustained Pressure)

Slowly lower your body weight onto the roller.

Find a spot that feels tender (a "good hurt"—aim for about a 5–6 out of 10).

Hold that spot for 15–30 seconds, breathing deeply, allowing the muscle to relax and soften over the roller.

3. The "Knee Glide" (Pin & Stretch)

Keep the foam roller absolutely still on that tender spot.

Slowly straighten your knee (extend your lower leg) until your foot is pointing away from you.

Slowly bend your knee back to the starting position.

Repeat this "bend and straighten" motion 5 times. This glides the muscle fibers over the roller, helping to break up tension.

4. The "Body Rock" (Cross-Friction)

Keep your knee bent and the roller on the muscle.

Gently rock your body forward and backward a few inches.

This creates a "sawing" motion across the muscle fibers, which helps to separate them from neighboring muscles.

5. Roll Down the Leg

After working a high spot, slowly roll the foam roller down your inner thigh about 1–2 inches.

Repeat Steps 2–4 at the new spot.

Continue rolling down your inner thigh until you reach about 2–3 inches above your inner knee.

Avoid: Do not roll directly over your knee joint.

💡 Quick Tip: Control the Pressure

This can be a very intense area. If the pressure is too much, shift more weight onto your forearms or use your non-rolling leg to support yourself. You are in control!