How to do a Frog Stretch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Frog Stretch
Target muscles worked
Instructions for Proper Form
Frog Stretch is an excellent exercise for improving hip mobility and flexibility. This stretch primarily targets the hip adductors and can help alleviate tightness in the groin and inner thigh areas. By positioning your knees wide apart and lowering your hips towards the ground, you can achieve a deep stretch that enhances your range of motion. This is particularly beneficial for those who perform a lot of squats or lunges, as it can help improve overall lower body mobility.
- Kneel on the floor with your knees under your hips and your lower legs behind you, toes pointed down.
- Put your forearms on the floor with your elbows under your shoulders.
- Keep your back straight throughout the exercise.
- Let your hips sink toward the floor by sliding your knees slide to the sides, pointing your toes in the directions that your knees are going.
- Hold this position for the duration of the stretch.
Alternative Exercises to Frog Stretch
1. Butterfly Stretch
3 mSCORESWAPPED 578 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
- Beginner
- Adductors
2. Lateral Lunge Stretch
3.8 mSCORESWAPPED 157 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
- Beginner
- Adductors
3. Fan Stretch
9.1 mSCORESWAPPED 67 TIMESFan Stretch is a flexibility exercise that targets the muscles in your legs and lower back. By slowly reaching forward and sweeping your arms in a fan-like motion, you can effectively stretch out these muscle groups. This is a great way to improve overall flexibility and mobility, especially for athletes who need a full range of motion in their lower body.
- Beginner
- Adductors
4. Half Center Split
3.9 mSCORESWAPPED 37 TIMESHalf Center Split is an advanced stretching exercise that aims to improve your flexibility in the inner thighs, hamstrings, and lower back. By sitting with one leg extended out to the side and the other leg bent inward, you can focus on deep stretching one side of your body at a time. This makes it easier to identify and address imbalances in flexibility between sides. It's a great addition to any flexibility or mobility routine, particularly for athletes in sports requiring significant lower body flexibility.
- Beginner
- Adductors
5. Standing Hip Adduction
61.4 mSCORESWAPPED 19 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
6. Frog Pump
53.8 mSCORESWAPPED 18 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
- Beginner
- Glutes
7. Couch Stretch
13.8 mSCORESWAPPED 16 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
- Beginner
- Quads
8. Front Squat
93.4 mSCORESWAPPED 14 TIMESFront Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.
9. Foam Roll Hip Adductors
9.7 mSCORESWAPPED 8 TIMESFoam Roll Hip Adductors is an effective mobility exercise that targets the adductor muscles. This exercise can help release tension and improve flexibility in the inner thighs, which can be beneficial for movements like squats and lunges. The foam roller adds gentle pressure, assisting in myofascial release and enhancing muscle recovery post-exercise.
- Beginner
- Adductors
- Foam Roller
10. Machine Hip Adductor
96.9 mSCORESWAPPED 7 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
- Beginner
- Adductors
- Thigh Adductor Machine