Frog stretch
The frog stretch is a kneeling stretch for the inner thighs and groin. From all fours you widen your knees, turn your feet out and ease your hips back on your forearms. Use it after training or in a mobility session.
Also called frog pose.
- Works
- Inner thighs and groin
- Hold
- About 30 sec
- Kit
- None. A towel to pad the knees helps
- Intensity
- 3 of 5 on Prep's scale
How to do it
How to do the frog stretch.
Hold about 30 seconds. Stay on your hands at step 2 if lowering to your forearms is too much.
Step 1
All fours
Start on your hands and knees, with your palms under your shoulders and both knees resting on the mat.
Step 2
Knees wide
Ease your knees apart as far as comfortable. Turn your toes outward and settle the inside edges of your feet on the mat.
Step 3
Lower to forearms
Lower one forearm at a time, keeping the other hand supporting you and both knees and feet grounded. Stay on your hands if that gives you better control.
Step 4
Settle and hold
With both forearms supported, ease your hips back slightly. Keep your knees and feet down, your spine long, and breathe. Ease forward before bringing your knees back together.
Form
Frog stretch form.
A broad stretch through the groin and inner thighs, without pain in your knees.
Keep
- Pad your kneesUse a folded mat or towel.
- Keep the back comfortableSupport yourself on your hands or forearms.
- Move slowly, breathe normallySettle into a tolerable stretch.
Common mistakes
- Forcing the knees widerChoose a width you can hold comfortably.
- Pushing through joint painEase out of the position.
- Easier version
- Stay on your handsNarrow the knees and reduce the rock-back.
- Harder version
- A little more rangeIncrease the knee width or rock-back slightly, only while comfortable.
- Try instead
- Butterfly stretchAn inner-thigh stretch from sitting, without kneeling.
- Who should skip it
- Skip this stretch if you have acute groin or knee pain.
- When to stop
- Stop if the movement causes knee pain or sharp groin pain.
Questions
Frog stretch questions.
What does the frog stretch work?
The frog stretch works the inner thighs and groin.
What is the frog stretch good for?
Prep uses the frog stretch for hip and groin range, after training or during a mobility session.
How long should you hold the frog stretch?
Hold about 30 seconds. Stay on your hands at step 2 if lowering to your forearms is too much.
How do you make the frog stretch easier?
Stay on your hands. Narrow the knees and reduce the rock-back. Or try the butterfly stretch: an inner-thigh stretch from sitting, without kneeling.
Who should skip the frog stretch?
Skip this stretch if you have acute groin or knee pain.
Alternatives
Frog stretch alternatives.
Similar moves
In this routine
More hip exercises
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.