Again doing the movement a lot is bestest.
When I can be bothered I do a range of movements but favs r like the tactical frog. The key is taking the temporary improved ROM and lift with it too make the gains permanent. Linked some vids that are good too.
Plate to plate is pretty extreme. Personally I could push close to that but the tradeoff comfort wise isn’t quite worth the ROM decrease. Good starting point is as wide as you can while keeping vertical shins at the start.
General strength and function wise i think the extreme sumo stance has the least carryover. Anything else has utility(see Matt Wenning vid below).
See below for vids.
