Mobility · Yoga
Frog Pose
Frog Pose is a wide-knee kneeling stretch for your inner thighs and hips. You support your upper body while gently shifting your hips backward into the stretch.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on your hands and knees on a mat.
- Slide your knees apart gradually.
- Move your feet outward so your ankles sit behind your knees, with your toes pointing out to the sides.
- Ease your hips backward until you feel a mild inner-thigh stretch.
- Hold this position for the planned time.
- Shift your weight forward onto your hands.
- Slide your knees inward one at a time to return to all fours.
Form cues
- Breathe slowly into your belly.
- Keep your shoulders away from your ears.
- Let the stretch settle; don't bounce.
Common mistakes
- Arching your lower backGently tighten your belly to keep your ribs from dropping toward the floor.
- Forcing your chest downwardRest your chest on a bolster if lowering your torso makes it difficult to stay relaxed.
Safety
Forcing your knees too far apart can strain your groin or put uncomfortable pressure on your knees. Slippery surfaces can let your legs spread farther than intended.
- Place padding beneath your knees.
- Use a nonslip surface so you can control your knee position.
- Reduce the stretch or exit if you feel sharp pain, hip pinching, or knee pressure.
If you have a current groin, hip, or knee injury, choose a supported reclined stretch or ask a physiotherapist before trying this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Bolster (optional)
- Yoga Knee Pad (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Start with a comfortable knee width rather than aiming for your deepest position.