A beginner-friendly mobility drill that targets the inner thigh adductor muscles, helping to reduce tightness, improve hip flexibility, and enhance overall lower body movement quality.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Required Equipment
Roller
Muscles
Primary
Quadriceps
Correct Form
1. Lie face down and place the foam roller at hip level beside you. 2. Externally rotate your right leg and place your inner thigh on the roller. 3. Roll from your knee to midway up your hip. 4. Use forearms to push and roll from side to side.
Common Mistakes
Don't roll directly on the groin area to prevent discomfort.
Pro Tips
1. Pause on tender spots and inhale to relax the muscle. 2. Try this if you're experiencing knee pain.
A beginner-friendly stretch that targets the quadriceps by lengthening the front of the thigh, helping improve flexibility, reduce muscle tightness, and support healthy knee and hip function.
A beginner-friendly stretch that targets the quadriceps by lengthening the front of the thigh, helping improve flexibility, reduce muscle tightness, and support healthy knee and hip function.
A beginner-friendly lower body mobility exercise that primarily targets the inner thighs and hips while improving flexibility, reducing muscle tightness, and promoting better hip and groin mobility.
A beginner-friendly lower body mobility exercise that primarily targets the inner thighs and hips while improving flexibility, reducing muscle tightness, and promoting better hip and groin mobility.
A beginner-friendly recovery exercise that targets the quadriceps to release muscle tension, improve flexibility, and enhance overall lower body mobility.
A beginner-friendly recovery exercise that targets the quadriceps to release muscle tension, improve flexibility, and enhance overall lower body mobility.
A beginner-friendly recovery exercise that primarily targets the outer thigh and IT band, helping to reduce muscle tightness, improve flexibility, and enhance overall lower body mobility.
A beginner-friendly recovery exercise that primarily targets the outer thigh and IT band, helping to reduce muscle tightness, improve flexibility, and enhance overall lower body mobility.
A beginner-friendly lower body and hip mobility exercise that primarily targets the hip flexors, glutes, and hamstrings while improving flexibility, reducing tightness from running or sitting, and enhancing overall lower body movement quality.
A beginner-friendly lower body and hip mobility exercise that primarily targets the hip flexors, glutes, and hamstrings while improving flexibility, reducing tightness from running or sitting, and enhancing overall lower body movement quality.
A beginner-friendly lower body mobility exercise that primarily targets the hip flexors and glutes while improving balance, enhancing hip range of motion, and promoting better posture and stability.
A beginner-friendly lower body mobility exercise that primarily targets the hip flexors and glutes while improving balance, enhancing hip range of motion, and promoting better posture and stability.
Roller
