Frog Stretch (Rocking)
- Pro
- Intermediate
- Mobility
- Home
The rocking frog stretch is a floor mobility hold done on your knees and forearms with your knees pressed wide apart. Rocking your hips back and forth through the position loosens the adductors along the inner thighs. Intermediate trainees use it at home or in mobility work as a cooldown, a warmup or a recovery stretch, held for time rather than counted in reps.
- Muscles
- Adductors
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Set up in a frog stretch, knees wide, forearms down.
- Rock your hips gently back toward your heels.
- Rock forward again through the stretch.
- Keep the motion slow and breathe into your inner thighs.
Form cues
- Press your forearms into the floor for support.
- Keep your knees pressed wide throughout the movement.
- Look down at the floor to keep your neck relaxed.
Common mistakes
- Knees drift together as you rock. Actively press your knees out wide throughout.
- The rocking speeds up into a bounce. Slow the rock to one smooth, steady pace.
- Lower back rounds on the forward rock. Hinge from your hips and keep your spine long.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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