One Weird Secret to a Bigger Squat (We’ve All Been Ignoring)

[@matthias6463]

I added these in like 2 months ago after dealing with a STUPID groin tweak (moving a 45 plate on the floor with the inside of my foot like a soccer ball) and its made a solid improvement with how squats and deadlifts feel tbh.

[@mirkomarjanovic3234]

Just a quick question. Do you do these before or after a workout and on which days? How do you feel about a warm up version before the session and a full on accessory treatment afterwards? I've been slacking off on my abductors so anything is a huge help. Thanks in advance!

[@DaBrute]

I hurt my groin the exact same way moving a dumbbell 😅

[@NorthMetal]

Thank you so much for all this amazing information. Being 41 and now getting new PRs I feel this site is one of the reasons.

[@jon2024]

A year ago i found out that I have patellar tendonosis, it caused my squat to nose dive from 500lbs+ to 135lbs due to pain. My physio therapist got me to incorportated these into my leg day warm up ( as well as other glute activation exercises) and a year later I back to repping 405 pain free. these suck, but they work so God damn well.

[@burkeadam57]

This video is great!! Thanks Sam!

[@jakeennen9806]

Sam, you guys should do a video in the Glute medius and the affects of it being tight/weak on knee pain. I’m dealing with decreased internal rotation and nasty patellar tendonitis, and a locked up medius. Apologies if there already is one!

[@eliteftsofficial]

Ill add it to the list!

[@nicolasklug2311]

Agree with other comments. Sam has been a great addition to the team 💪

[@ThePitPony]

Walking sideways with a sled attached via a spud strap to an ankle,is another one that helps,added to GPP days.

[@MrSpicabooo]

Would u put the strap on the leg closer or farther from the sled?

[@ThePitPony]

@@MrSpicabooo I use the spud strap ,which I then put both loops over my foot,this gives about maybe 3 foot (36") between myself and the sled.

[@greghill158]

I generally warm up with a couple sets of 20 on the adductor/abductor machine (supersetting the 2) before I get into my big lifts just to help with the mind/muscle connection and activation. That's helped a ton, so I'm sure these would work even better.

[@SchuyFit]

The first time I did this exercise I felt a pop in my groin. My first instinct was to think it was a painful pop, but it actually felt great! Since then I've been using these and it's been awesome.

[@immersiveparadox]

Thanks. This is helpful. I've been feeling the deep contraction / almost cramping in my adductors when I squat with heavyweights. I have been ignoring the “cramping” stretch that I get from the abductors and thought it was normal. I’ll incorporate these tips into my squat routine.

[@kepler1175]

Now I'm gonna get this secret under my belt, at least 7 more secrets and my squat might not be trash

[@simay4977]

Saving this for reference. Thank you. Great vid.

[@littlefinkle7757]

I learn something new every day! Thanks 👍

[@QQyoko]

I mostly just click on "one neat trick" videos for the algorithm but I may actually try these. Thanks Sam.

[@steelmongoose4956]

Doctors hate him.

[@TheKradenX]

I’m about to be sexy as hell at the gym with these

[@WilliamsWrestlin]

Yep. Adductors are highly underrated

[@nilo7727]

Good stuff Sam!!👌💪😎

[@nickmotta8246]

(Another) great video. Thank you. If you haven't already, could you guys consider doing a video addressing and trying to mitigate hip shift in the squat?

[@Sweet_TRT]

I will definitely be giving these a go tonight. Cheers for that!

[@ramonkroes325]

Will try these, after last weeks squat session I had a very light tweak in my adductor.

[@squatsontheroad]

Thanks, good video

[@mikeanthony5206]

Damn good info Sam! Thank you! 🤜🏼🤛🏼

[@labibchowdhury5935]

A video i ve been waiting for

[@oldpowerlifter]

21/2 weeks from competition and I m dealing with a strained adductor. Starting these as soon as I heal.

[@garagegymgenius6810]

another great video, thanks for the info!

[@ethanbrooks6809]

Not training your adductors for squat is like not training your pecs for bench

[@benjamin3615]

I warm up abductors and adductors and then cool down with them after squats. Had some serious pain when I started widening my stance in my squat, within weeks I was pain free.

[@jakehahn2457]

Similar situation. I have a wide stance and have pulled/strained my right adductor twice and my left one once in a short time. Gotta get on these.

[@jameswood6574]

I LOVE THIS MOVE! 😁 Learned this from Brain Alsruhe's vids and now I have chains on this hips. Awesome progression guys 🤟🏽

[@randymalinowski8384]

Oh yeah. I'm definitely going to add these in. Thanks man. These will be most helpful for my old ass.

[@JTheMotivator]

NICE explanation of helpful exercises!!!💪🏾💪🏾💪🏾 From T.W.L.G.🤓🤓🤓

[@LeeH3nson]

I got away from these a while ago, there's so many things, I ran out room in my workouts, very informative as ever though Sam

[@shifter8207]

This is the second time ive seen these recently i guess its a sign i should be doing these lol

[@leedowner2249]

I get doms the most in adductors, just the way I squat I suppose, barely feel it on my quads anymore

[@mattlehto1068]

Same here. Good to hear I’m not the only one.

[@maximummomo8210]

You box squat alot?

[@mattlehto1068]

I never box squat. Typically pretty deep. Not ATG, but below parallel. Usually do sets of 8 to 10. It also doesn’t take very much volume (squatting) for me to get DOMS either.

[@helmutkrusemann9194]

please Sam, please please please make a full in depth tutorial for bulgarian split squats. I´m confused af with all these tutorials because everyone suggests a different technique! What is right: forward torso and forward shin, forward torso and vertical shin, vertical torso and vertical shin, vertical torso and forward shin? what the f... also, how high to elevate the rear foot to not get knee pain and that the exercise don´t turn into an agressive hip flexor stretch!? what muscles should be trained, glutes or quads? please make a bulgarian split squat 101, how to do it to not get knee pain, back pain etc. I would really appreciat this. thank you very much

[@naturalwarrior4552]

Great video! I don’t know if I will do it, because I already have too much adductor and I have to put talcum powder between my legs everyday, it's a bit annoying haha..

[@danielhawk5390]

Greetings Brother. All real meatheads can’t walk! We waddle with authority!

[@ryanlong7254]

Body glide does the trick. I think triathletes use it for chaffing. It’s magical

[@chadlustig]

If i have access to both the add and abd machines, do I start with those to build up strength?

[@Maelstorm721]

I added a ton of strength and stability to my squat doing the Jane Fonda aka the laying lateral leg raise. Never tried this exercise but it clearly hits the same muscle group and seems to be a bit more difficult with the last variation. Will definitely be adding it to the mix.

[@yoshihorror1948]

Opposite muscle i think mate

[@Maelstorm721]

@@yoshihorror1948 I could be wrong but I believe it works both the abductors and adductors. Abductors with the raise and the second with the eccentric portion. If you’re not controlling the negative then it probably has little effect on the adductors as they stabilize the leg on the decent. Still important to strengthen both!

[@yoshihorror1948]

@@Maelstorm721 I could also be wrong but I believe you'd need to be pulling the leg inwards in some way to work the muscles of the groin/inner thigh (adductors). On a lying leg raise the abductors would take care of the eccentric and concentric portion of the lift, just like your chest on flys...

[@ghfjfghjasdfasdf]

I just tried that with a chair, wow... these are fkn awesome! I’m starting a new Meso next Monday for Legs and will definitely incorporate this somehow. Thank you so much!! 🤟

[@comically_large_chungus]

I like how Sam always says focus in on instead of focus on

[@kirkschafer4848]

I completely ruptured/severed my adductor longus at the bottom of a squat. It was not a pleasant experience. I am not sure whether or not an isometric contraction exercise would have helped, but it probably would not hurt. Worth a shot.

[@cameronbatko]

Stilling waiting for an oh hello there. Great tips as always!

[@xbenxwilsonxhighlights7879]

Would wide box squats help adductor strength as well?

[@igordimitrov281]

I tried this exercise for the first time and I felt all the tention in my knee joint, so I bend my leg. I don't think this is safe exercise especially if adductors are weak. So I will start with adductor machine and after few weeks will add light sumo deadlifts and wide goblet squats. After few more weaks I may give a try again to this plank.

[@MrSpicabooo]

Can you do these as a warmup before squatting?

[@1aspirefit]

keep the secrets coming!

[@jasoncunningham8833]

but will they give me six pack abs?

[@rodolfoavila466]

When do you recommend this movement, pre or post and can it be implemented on box squats, great content, really enjoy your videos, Thanks

[@eliteftsofficial]

It will depend on how strong you are with the movement. If you really struggle, I would put them in as an accessory. If you are stronger with them, they can be done as a means of warming up. You can do them on any elevated surface really so a box squats could work.

[@ashleyhickey7685]

Would you use these as a warm up, or more of an accessory movement

[@eliteftsofficial]

Depends on your level of competency/athleticism. If these are easy, they can be a great warmup but I would say that you still need to include some sort of lateral movement into your programming. If they are hard you can do the easy version (at the knee) to get some warmups in, then the more advanced version after your main work.

[@user-ud6xw3js3r]

What about the adductor machine ??

[@j.a.6866]

This was an awesome video! Thought it was going to be clickbait.., but NOPE! Could this be done as a finisher?

[@eliteftsofficial]

absolutely. Just make sure you realize that if you do not train your adductors much, they could be fatigued more than you think post training. So just be careful with cranking up the volume too fast.

[@gizmomagoo]

Love it

[@kevintboy9538]

I got bad chin splints I could already see the pain

[@zachkieri1185]

I don’t know why, but I feel like I should slot these in after dips 😜

[@mikewatson3718]

These made my guard (for bjj) way stronger

[@ericcyphers8925]

Glad to hear that ... I was wondering and thinking the same thing... I am going to implement these for sure...

[@xxjoecxx]

Do abductors play a similar role in the stabilization of the pelvis? What would you do to train them?

[@tenzinyeshi1480]

Quick question ,, is this exercise is warm up or

[@eliteftsofficial]

It will depend on your level of athleticism. If these are hard or you struggle, I would turn them into an accessory. If you are stronger in these, they can be a nice way to warm up.

[@MarcoPeyrano]

I popped my left adductor doing these a long time ago, i will go easier next time

[@kevintboy9538]

What if they hurt?

[@davidselawsky6620]

Or just hit the adductor machine. Most gyms have em bc the chix love to use em.

[@wg1280]

Turn up the heat

[@TimC19]

Id rather so these than do that stupid ab/adductor machine! Thanks for the tip

[@NikolaTeslaEE]

Can’t we just use an adductor machine???

[@bigtonutz]

💪

[@russellmuscle7434]

Pitbull does these

[@lucidityfitness1839]

Algorithm magic

[@johnsonbenjamin887]

Try this Copenhagen

[@brianhickey5949]

Oh yeah - those look horrible! Which means they likely work great! We have seated adductor and abductor machines which work well, but these look more like torture - can't beat that!

[@portastsic]

Sam must have upped his trt. Looking kinda big

[@a.f.s.3004]

Or just squat deep?🤔

[@UpstateGardening]

Now crush a watermelon.

[@rbos236]

I’m confused. Why show us these if they’re not supposed to be messed with?

[@gt9025]

Im fat, i cant do these :(

[@PrimeMatt]

'Secret' only if you have no understanding of anatomy 🙄