I assumed you wanted them out as far as possible for the best position. And I smash my glutes often and do my best on the adductors. I can do the banded stretch and really don’t get anything crazy feeling from it. I can tell my left hip is better then my right but I just feel like it’s medial hamstring and adductor that is causing my problem. That’s where i feel insane amounts of tension as I get into my squat and the lower I get the worst it gets