Frog Stretch

The frog stretch is a bodyweight hip mobility drill that opens up the inner thighs and the muscles that rotate the hips. It mainly targets the adductors and hip rotators, and it works well as part of a warm-up or cool-down.

Start on your hands and knees on the floor. Spread your knees out wide, wider than your hips, and keep your ankles in line with your knees. Let your toes point outward, away from your body. You can stay on your hands or lower down onto your forearms.

Gently rock your hips back toward your heels. Go only as far as you feel a comfortable stretch in your inner thighs. Hold for a moment, then ease forward again. Repeat this slow rocking motion.

Breathe in through your nose and out through your mouth as you settle into the stretch. Do not force the range; let each exhale relax you a little deeper. To make it easier, place a pillow under your hips or stay on your hands. To make it harder, lower to your forearms or sit back a little farther toward your heels.

Fault: ankles drift inward and no longer line up with the knees. Fix: keep your ankles in line with your knees so the stretch targets the hips and inner thighs.

Fault: rounding the lower back or dropping the head to force a deeper position. Fix: keep a long, neutral spine and only sit back as far as you can while staying relaxed.

Fault: bouncing or pushing into pain to get lower. Fix: rock gently back toward the heels and breathe into the stretch, never forcing the range.