The hip adductors are very often overlooked when it comes to mobility training, especially for squatting. Tight hip adductors may actually cause the dreaded “butt wink” or lower back rounding at the bottom of the squat. Try this exercise and retest your squat to see if you make any improvement!
The frog adductor mobility exercise is one of our favorite adductor stretches. You can target both leg’s adductors at the same time, what’s better than that?
Get into the frog position. Find a hip and foot width that is comfortable for your hips. Find the amount of depth in hip flexion that is comfortable for your hips. Don’t push into any pinching in the hip joint. That’s not a “stretch,” and that’s not the sensation we’re looking for. You should only feel muscular tightness/stretching in the inner thigh/adductor area. If you feel pinching in the hips, re-adjust your hip/foot width and/or depth.
Once you find a comfortable position, make sure your lower back maintains its natural curvature throughout the exercise. From here, hang out for 2 minutes passively. After the 2 minutes, squeeze your thighs together into the ground as hard as you can for 20 seconds. Relax into more of a stretch then contract your hip ABductors muscles (muscles on the outside of your hips) to pull yourself deeper into the stretch and closer to the ground. Repeat for 1-2 cycles.
We can’t reiterate enough how important it is to not push into pain/pinching with this exercise. It’ll likely do more harm than benefit.