Frog Pose
Kneel with knees wide and feet turned out, then lower onto the forearms to open the inner thighs and hips.
Overview
Frog Pose is an intermediate static stretch on Flexor. From all fours you widen the knees, turn the feet out, and lower onto the forearms.
What Frog Pose targets
You'll feel the stretch through the hip adductors, groin, and front of the hips as the pelvis shifts back.
Why add Frog Pose to your routine
Opens the inner thighs and groin for squatting and floor sitting.
- Encourages hip external rotation when progressed gradually.
- Helpful after cycling, running, or narrow-stance activities.
Who it's for
Intermediate movers comfortable with kneeling hip openers.
When to do it
Use when hips are already warm — in dedicated flexibility sessions or post-training cool-downs.
Frog Pose is a deep kneeling hip opener that spreads the knees wide with the inner edges of the feet on the floor. Shift the pelvis back onto the forearms until you feel a comfortable stretch through the groin and adductors.
Setup cue
Start on all fours, then slide your knees wide apart to a comfortable width. Lower down onto your forearms and gently shift your pelvis back until you feel a comfortable stretch in the inner thighs.
Practice notes
In Flexor, Frog Pose is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Frog Pose.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start on all fours, then slide your knees wide apart to a comfortable width.
- Turn your feet outward so the inner edges of your feet are on the floor and your ankles line up roughly with your knees.
- Lower down onto your forearms and gently shift your pelvis back until you feel a comfortable stretch in the inner thighs.
- Maintain the movement slow and pain-free—no forcing.
- Hold, then come out slowly by bringing knees closer together.
Cues that help the movement stay smoother and more controlled.
- Aim for a gentle stretch sensation; let the breath help you relax into the position.
- Keep joints ‘soft’ (don’t lock out elbows/knees) and maintain comfortable alignment.
- Keep your chest lifted slightly so your spine stays long.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
- Bouncing at end range or stretching into sharp pain.
- Letting alignment collapse (e.g., rounded shoulders or twisted pelvis) to ‘cheat’ the range.
Keep things comfortable and stop if something feels wrong.
- Hip openers can feel intense—avoid forcing rotation; use props/support and keep knees comfortable.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Opens the inner thighs and groin for squatting, splits, and floor sitting.
- Encourages hip external rotation when progressed gradually.
- Useful after cycling, running, or long periods in a narrow stance.
Similar movements to explore next
-
Lizard Pose
From a low lunge, walk the front foot outside the hand and lower to forearms to deeply stretch the hip flexors and inner groin.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
Butterfly
Seated soles-together hip opener that gently presses the knees toward the floor.
-
Adductor Dips
Wide-stance lateral shifts that stretch the inner thigh on the straight leg while loading the bent knee.
-
90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
-
Adductor Rocks
Press hips back from all fours with one leg extended sideways to hold a gentle inner-thigh adductor stretch.
-
Kneeling Hip Hinge
From tall kneeling, send hips back toward your heels then drive forward to stand tall, rehearsing hip extension without loading the spine.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
Common questions
Which body areas does Frog Pose target?
Frog Pose is a deep stretch movement that mainly targets your adductors, glutes, and hip flexors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Frog Pose work?
Primary muscles associated with Frog Pose include hip adductors, gluteus maximus, and iliopsoas. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Frog Pose suitable for beginners?
Frog Pose is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Frog Pose?
In Flexor, Frog Pose runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Frog Pose?
Frog Pose has 5 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Frog Pose?
No. Frog Pose is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Frog Pose?
Frog Pose appears in guided Flexor sessions such as Hip Opener Flow, Recovery: Post-Travel Unwind, and Evening Mobility Unwind. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
