Frog Stretch

About This Exercise

A floor-based adductor mobility drill that opens the hips for squat, hinge, lateral, and golf-rotation positions.

1Setup

Set up on hands and knees, then slide the knees wide with shins angled comfortably and feet turned out. Keep the spine neutral and brace lightly.

2Execution

Shift the hips gently back until the inner thighs feel a manageable stretch. Hold or pulse within the prescribed range while keeping the low back quiet.

Pro Tips

• Keep the stretch in the inner thighs, not the knees
• Use a small range if the hips feel guarded
• Breathe slowly and avoid forcing end range
• Keep the pelvis controlled instead of dumping into the low back