Rocking Frog Stretch

Muscles worked

Setup

1. Start on all fours on a padded mat or soft surface.
2. Widen your knees as far as comfortably possible while keeping your inner feet flat on the floor.
3. Position your ankles directly behind your knees so your legs form a 90-degree angle.
4. Lower your forearms to the ground with your elbows under your shoulders and maintain a flat, neutral spine.

How to do it

1. Inhale and slowly push your hips back toward your heels until you feel a deep stretch in your inner thighs.
2. Hold the deepest point of the stretch for 1-2 seconds while maintaining a braced core.
3. Exhale and rock your weight forward until your hips are slightly ahead of your knees.
4. Repeat the rocking motion for the desired repetitions using a slow, rhythmic tempo.

Form checklist

• Keep your back flat; do not let your lower back arch or round as you rock back.
• Ensure your feet stay in line with your knees rather than tucking inward.
• Keep your neck neutral by looking at the floor between your forearms.
• Move only within a range of motion that feels like a stretch, not sharp pain.

Pro tips

• Focus on 'opening' your hips as you rock back to maximize the stretch on the adductor magnus.
• Squeeze your glutes slightly as you rock forward to help reset the pelvis and deepen the subsequent stretch.

Make it harder

• Pause for 5-10 seconds at the bottom of the rock to increase the intensity of the stretch.
• Straighten one leg out to the side (Half-Frog) to isolate the adductors of the extended leg.

Frequently asked

What muscles does the rocking frog stretch work?

The rocking frog stretch primarily targets the adductors and glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the rocking frog stretch?

The rocking frog stretch requires no equipment — just your body weight.

Is the rocking frog stretch good for beginners?

Yes. The rocking frog stretch is a beginner-friendly movement and a strong foundation to build on.

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