Frog Stretch

Technique

How to perform Frog Stretch

1. Begin on all fours with your hands under your shoulders and knees under your hips.
2. Slowly slide your knees outward as far as comfortable, keeping them bent at roughly 90 degrees and your shins in line with your thighs.
3. Flex your ankles so the inner edges of your feet rest flat on the floor and your toes point outward.
4. Engage your core and keep a neutral spine. This is your starting position.
5. Inhale as you gently shift your hips back toward your heels, feeling a stretch along your inner thighs and groin.
6. Keep your forearms or hands on the floor for support, and avoid overarching your lower back.
7. Exhale as you hold the stretch, breathing steadily and maintaining the position without bouncing. Aim to keep your chest lifted and your hips level as you deepen the stretch.
8. Hold for the recommended duration, then slowly bring your knees back together and return to a comfortable position before repeating if desired.

Programming relevance

Muscles involved

Primary targets: Adductor Magnus, Adductor Longus, Gracilis, Pectineus.