Standing Adductor Stretch

The standing adductor stretch is a side-to-side groin stretch performed on your feet, shifting your weight onto one bent leg while the opposite leg stays straight. It lengthens the adductor group along the inner thigh, the muscles that pull the legs toward the midline and that tighten up in lifters who squat heavy and in anyone who sits through most of the day. Because it needs no equipment and no more floor space than a wide stride, it slots into a warm-up before lower-body work or a cool-down once the session is done. Hold each side for 20 to 30 seconds and breathe out slowly as you sink deeper into the position. The sensation should read as a broad pull through the inner thigh, never a sharp pinch at the knee or right at the groin insertion. Two to three rounds per side, done a few times a week, are usually enough to feel a change in hip width and squat depth.