Standing Adductor Rock (Side-to-Side Squat)

Coaching cues

• Stand with feet 2–3x shoulder-width, toes pointed out 30–45°
• Shift weight to one side, bending that knee while keeping the other leg straight
• Hold 2–3 seconds at end range, feel the stretch in the straight leg's inner thigh
• Rock slowly side to side; keep chest tall and both heels flat