Legs · Roll Ball
Roll Ball Adductors Stretch
How to do the roll ball adductors stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with one leg bent out to the side and place a massage ball under your inner thigh. Shift your weight onto the ball and slowly roll along the adductors from groin to knee, pausing on tender spots to release.
- 1A release deep along the inner thigh
- 2Steady pressure that softens as you hold
- 3Tension draining out of the groin muscles
Common mistakes
- Do not press into the groin crease or any pulse point
- Avoid sharp pressure; keep it firm but tolerable
- Do not rush across the tissue; move slowly
Muscles worked
The roll ball adductors stretch mainly works the adductors.
- AdductorsPrimary
- Hip FlexorsMinor
Kovo programs the roll ball adductors stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.