Exercise Comparison
Adductor vs Lateral Bound
Side-by-Side
Muscle Analysis
Shared
Only in Lateral Bound
Instructions
Adductor
Lie face down with one leg on a foam roll.
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.
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.
Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
Immediately push off and extend, attempting to bound to the side as far as possible.
Upon landing, immediately push off in the opposite direction, returning to your original start position.
Continue back and forth for several repetitions.
Verdict
Both exercises target the adductors. Adductor is a intermediate exercise using foam roll, while Lateral Bound is beginner and uses bodyweight. Choose Lateral Bound if you're looking for a more accessible option, or Adductor for a greater challenge. Lateral Bound is a compound movement working multiple joints, making it better for overall strength. Adductor isolates the target muscle for focused development.