Sink into the side lunge and feel the inner thigh open up.
Keep the straight leg's foot flat and toes forward so the stretch lands on the inner thigh.
This is a held stretch, one side at a time, using the deep side-lunge position to lengthen the adductors along the straight leg. Sinking into the bent hip drags the opposite inner thigh into a long stretch under your own bodyweight, so you control the intensity simply by how far you shift across. It's a go-to before squats, sumo work or anything wide stance, because stiff adductors are usually what caves knees in and cuts depth short.
Around 30 seconds per side works for most people, longer if you're using it after training. Before lifting, keep the holds shorter and move gently in and out of the position instead of parking there.
Along the inner thigh of the straight leg. If you mostly feel it in the bent knee or the front of the hip, your stance is too narrow, take the feet wider and sit back into the hip rather than forward over the knee.
Because the adductors are pulling the leg into rotation. Keep that foot flat with toes pointing forward, it locks the stretch onto the inner thigh where you want it.
