How to do a Frog Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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.
Alternatives & Variations to Frog Stretch
1. Butterfly Stretch
3 mSCORESWAPPED 715 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.
2. Lateral Lunge Stretch
3.8 mSCORESWAPPED 217 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.
3. Fan Stretch
9.1 mSCORESWAPPED 100 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.
4. Half Center Split
3.9 mSCORESWAPPED 43 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.
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. Pancake
13.2 mSCORESWAPPED 15 TIMESThe Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.
7. Couch Stretch
13.8 mSCORESWAPPED 11 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.
8. Frog Pump
53.8 mSCORESWAPPED 8 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.
9. Lateral Leg Swing
7.5 mSCORESWAPPED 7 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
10. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 5 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.