Adductor length + strength

Cossack squat

Medium4 minNothing

Wide stance, shift all the way over one leg while the other stays long. Half stretch, half single-leg squat, it builds strength through the inner line's full length instead of just pulling on it.

The dose

6 slow shifts per side, hold the last one

How to do it

01Stand very wide, toes slightly out.
02Shift sideways over one leg, bending that knee while the other leg stays long, its toes pointing up if comfortable.
03Sink only as low as your heel stays down and your chest stays proud.
04Push back through the bent leg to center and flow to the other side; hold the final rep each side for three breaths.

Mistakes that waste your reps

Letting the bent-side heel pop up; keep the weight through the whole foot.
Rounding forward and turning it into a toe touch.
Bouncing at the bottom of a range the tissue has not agreed to yet.

Where this comes from

evidence · emergingestablished practice

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

Pairs well with

Deep adductor opening

Frog rock

Knees wide on the floor, forearms down, rock the hips back toward the heels and return. The rocking keeps it a movement rather than a hang, which the tissue tolerates far better.

→ 12 slow rocks, breathe into the floor

Medium3 minevidence · emergingestablished practice

Adductors + back line

Pancake good morning

Seated straddle, chest tall, hinge forward from the hips with a long spine and return. Borrowed from the ATG playbook: loading the fold, not just falling into it, is what makes the range stick.

→ 8 slow hinges, no rounding

Medium3 minevidence · emergingATG · Ben Patrick

One move is a start. A thread is better.

Find your thread →All groin moves

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