Frog Stretch

How to do it

Setup

1. Start on all fours on a padded mat or soft surface.
2. Lower your forearms to the floor with your elbows positioned under your shoulders.
3. Gradually widen your knees as far apart as comfortably possible while keeping your inner feet turned outward and resting on the floor.

Movement

1. Keep your spine neutral and your core gently engaged to avoid excessive arching in your lower back.
2. Slowly shift your hips backward toward your heels until you feel a deep stretch along your inner thighs and groin.
3. Hold the position statically, or gently rock your hips forward and backward in a small, controlled range of motion.
4. To exit, slowly shift your weight forward onto your forearms and walk your knees back together.

Breathing

Breathe deeply and rhythmically, exhaling to relax into the stretch as your hips sink backward.

Cues

• Knees wide, toes turned out
• Hips back, flat spine
• Breathe into the groin

Common faults

Excessively arching the lower back to force the hips deeper.

Engage the abdominals to maintain a neutral lumbar spine throughout the stretch.

Spreading the knees beyond a comfortable range of motion too quickly.

Ease into the position gradually and use knee padding to avoid sharp joint discomfort.

Safety

• Use a folded mat or knee pads if you experience direct pressure pain on the inner knee joints.

Muscles

• Adductor magnus stretched
• Adductor longus stretched
• Gracilis stretched
• Adductor brevis stretched
• Transversus abdominis stabilizer
• Erector spinae stabilizer

Joints

• Hip: Abduction, Flexion
• Lumbar spine: Isometric stabilization

Details

Movement

Stretch, Mobility drill

Modality

Flexibility, Mobility

Mechanics

isolation

Force

static

Laterality

bilateral

Kinetic chain

closed

Level

beginner

Equipment

None

Record

Duration; or Repetitions

Load

none

Sources

• wger: Frog Stretch, by Croak6728 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

frog-stretch.json