Adductor SMR

Adductor self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the adductor muscles in the inner thigh region, some people find they can cause this often painful and tight muscle to relax or "release." Adductor SMR is often accompanied by SMR on the iliotibial (IT) band or glutes (TFL muscles), or by stretches that target the adductors.


  1. Can encourage blood flow to the adductor muscles
  2. May be able to temporarily increase range of motion in the hip joints
  3. Effective as part of a warm-up or post-workout recovery

Adductor SMR Images


Adductor SMR Instructions

Adductor SMR muscle diagram
  1. Lie face down with one leg on a foam roll.
  2. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
  3. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.