Frog Stretch
A quadruped position with the knees wide and the hips rocking back and forth to open the inner thighs and hips.
Primary muscles
- Adductors
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Sets
- 1–2
- Reps
- 8–12
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
On forearms and knees with the knees spread wide, shins parallel and ankles in line with the knees.
Keep a neutral spine and let the hips sit in line with the knees.
Slowly rock your hips back toward your heels until you feel the inner thighs stretch.
Rock forward to the start position.
Continue for the prescribed reps, widening the knees slightly only if comfortable.
Breathing: Exhale as you rock back into the stretch and inhale as you come forward.
Coaching tips
Ankles in line with knees
Rock slow and smooth
Keep the back flat
Common mistakes
Spreading the knees too wide too soon
Rounding or sagging the lower back
Bouncing at the end range
Safety notes
Pad the knees and stop at a moderate stretch; never force the knees apart.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.