How to do the Frog Stretch
Step by step
- Kneel on a padded surface and slide your knees wide out to the sides.
- Bend each knee about 90 degrees so the shins run out to the sides and the inner edges of your feet rest on the floor.
- Lower onto your forearms and keep your back flat.
- Rock your hips slowly back until you feel the inner thighs open, then ease forward again.
- Keep rocking gently and breathing, staying well short of any pain.
The thing people get wrong
Pad the knees and rock back slowly - the inner thighs are easy to overstretch, so ease in and never force the range.
Coaching cue
Stop rocking back the moment you feel a pull in the groin and hold right there.
Stay safe
Sharp pain on the inside of the knee means bring the knees closer together right away.
Make it easier or harder
- Easier: Take the knees less wide and stay up on your hands instead of your forearms.
- Harder: Widen the knees slightly and rock back until your hips sit further behind them.
Muscles worked
- Primary: Hips
- Secondary: Glutes
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.