Mobility
Frog Stretch
The frog stretch is a wide-knee kneeling hold that stretches your inner thighs and explores hip mobility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on your hands and knees.
- Slide your knees apart to a comfortable width.
- Position your ankles directly behind your knees, with your feet pointing outward.
- Lower your forearms to the floor.
- Shift your hips backward until you feel a mild inner-thigh stretch.
- Hold this position for the planned time.
- Shift your hips forward to release the stretch.
- Slide your knees back together.
Form cues
- Breathe slowly throughout the hold
- Keep your shoulders away from your ears
Common mistakes
- Spreading your knees too farNarrow your stance until you can settle into the hold without struggling to support yourself.
- Arching your lower backKeep your ribs aligned over your pelvis rather than letting your belly sag.
- Bouncing into the stretchKeep your hips still once you reach a comfortable stretch.
Safety
Forcing your hips backward can strain your inner thighs or irritate your hips. Pressure against a hard floor can also make your knees sore.
- Place padding beneath both knees.
- Use a surface that prevents your knees from sliding unexpectedly.
- Stop if you feel sharp pain, hip pinching, or knee discomfort.
- Move slowly when entering and leaving the position.
If you have an existing hip, groin, or knee injury, ask a physiotherapist or doctor whether this position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Start with shorter holds if you are new to this position.