Foam-Roll Hip Abductor
Release tension and improve flexibility! Foam-Roll Hip Abductor targets tight outer hips. Roll your way to better mobility!
The Foam-Roll Hip Abductor mainly works the hip abductors (outer thighs) and back, with help from the glutes & hips and core. You'll need: foam roller.
Required Equipment
Foam-Roll Hip Abductor Muscles Worked
Primary
Hip Abductor (gluteus medius); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Obliques
Foam-Roll Hip Abductor Variations and Alternatives
How to do the Foam-Roll Hip Abductor
Begin by placing a foam roller on the floor.
Lie on your side with the foam roller positioned under the side of your hip.
Extend the arm of the side you're lying on above your head to create a straight line from your hand to your feet. This will stretch the latissimus dorsi muscle.
Use your opposite hand to stabilize your body by placing it on the floor in front of you.
Keep your legs straight and your feet together for balance.
Gently roll your hip over the foam roller in a small, controlled motion to massage the muscle tissue.
While rolling, focus on relaxing the muscles to deepen the stretch.
Hold the stretch for 20-30 seconds, or perform small rolls for the same duration.
After completing the stretch on one side, switch to the opposite side and repeat the process.
Remember to perform the stretch in a controlled and smooth manner, avoiding any jerky movements or excessive pressure that could cause discomfort or injury. Stretch to the point of tension, not pain.
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Foam-Roll Hip Abductor FAQs
What muscles does the Foam-Roll Hip Abductor work?
The Foam-Roll Hip Abductor mainly works the hip abductors (outer thighs) and back, with help from the glutes & hips and core. The main muscles are the gluteus medius and latissimus dorsi.
What equipment do you need for the Foam-Roll Hip Abductor?
Foam roller.
What are some Foam-Roll Hip Abductor variations and alternatives?
Similar exercises include the Exercise Ball Lying-Side Lat Stretch, Foam-Roll Glute, Foam-Roll Hip Thrust and Floor Seated Glute Piriformi Mobilization Lacrosse Ball.
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