Beginners

What Is the Frog Stretch?

If you’re into fitness or simply want to move better, the frog stretch should definitely be on your radar. This underrated but effective stretch targets your inner thighs, hips, and groin: areas that can get super tight whether you’re hitting the gym, sitting at a desk all day, or chasing after life’s adventures.

The frog stretch is a deep hip opener that mimics the stance of a frog (it kinda makes you look like Spiderman too). It involves spreading your knees wide and sitting back to create a deep stretch in your hips and groin — great for stretching the adductor muscle. This movement is a staple in several yoga classes and mobility routines, so let’s break it down so you can hop into action and make the most of it!

How-to Do Frog Stretch

  1. Start on All Fours: Get into a tabletop position with your hands under your shoulders and knees under your hips.

  2. Spread Your Knees: Slowly move your knees out to the sides, keeping your feet in line with your knees. Your legs should form a 90-degree angle.

  3. Lower Your Hips: Shift your hips back towards your heels while keeping your chest lifted.

  4. Hold the Position: Rest on your forearms or keep your hands flat on the ground. Breathe deeply and hold for 30 seconds to 2 minutes.

  5. Return Gently: Bring your knees back together slowly to avoid straining your joints.

Pro Tips for the Frog Stretch

  • Ease Into It: Don’t force your knees too wide if you’re feeling tight. You should always work within your range of motion.

  • Engage Your Core: Core engagement is mandatory for supporting the lower back.

Frog Stretch Benefits

  • Improves Hip Mobility: Perfect for athletes and desk jockeys alike.

  • Releases Inner Thigh Tension: Great for relaxing after a long day.

Complementary Stretches

Complementary Stretches

  1. Pigeon Pose: Cross one leg in front of you while extending the other behind to target the hips and glutes.

  2. Butterfly Stretch: Sit with your feet together and gently press your knees towards the ground.

  3. Hip Flexor Stretch: Kneel on one knee and push your hips forward to open up the front of your hips.

  4. Standing Wide-Leg Forward Fold: Spread your feet wide and hinge forward to stretch the inner thighs and hamstrings.

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