Upward Frog
Slide one knee out from prone while pressing up through the arms to combine hip opening with a chest lift.
Overview
Upward Frog on Flexor combines a prone press-up with one knee bent out to the side. The upper body extends while the bent leg opens the hip and inner thigh.
What Upward Frog targets
You'll feel the stretch through the hip flexors, inner thigh, chest, and spine on the working side.
Why add Upward Frog to your routine
It builds on basic upward dog by adding single-side hip opening — helpful when one hip feels tighter than the other.
- One-sided hip and chest work from a prone start.
- No equipment needed.
Who it's for
Intermediate movers comfortable pressing up from the floor who want more hip opening without standing splits.
When to do it
After warming the wrists and spine, or mid-sequence when hips need extra attention. Spend about 60 seconds per side.
Upward Frog blends a prone backbend with a bent knee opened toward the hip, stretching the inner thigh and front body on one side. Move slowly and switch sides so both hips get the same work.
Setup cue
Lie on your stomach with legs extended and hands under shoulders. Slide one knee out to the side up toward your hip—keep it smooth.
Practice notes
In Flexor, Upward Frog 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 Upward Frog.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your stomach with legs extended and hands under shoulders.
- Slide one knee out to the side up toward your hip—keep it smooth.
- Press your palms into the floor, straighten your arms, and lift your upper body.
- Lift your chest, relax your shoulders, and gaze slightly upward—keep it smooth.
Cues that help the movement stay smoother and more controlled.
- Keep the sliding knee close to the floor rather than forcing it high.
- Press evenly through both palms to lift the chest evenly.
- Relax the neck and breathe into the inner-thigh stretch.
Patterns to watch for so the shape stays clearer.
- Letting the lower back collapse as the knee slides out.
- Shrugging shoulders instead of drawing the chest forward.
- Working only one side and skipping the second leg.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Opens the hip in external rotation while extending the spine and chest.
- Challenges shoulder stability as you press the floor away.
- Useful prep for deeper hip openers and prone backbends.
Similar movements to explore next
-
Camel Pose
Kneeling backbend reaching toward the heels to open the hip flexors, chest, and front body.
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Half Wheel
Lie on your back and press up into a partial wheel or bridge to extend the spine and open the chest.
-
Knee Push-Ups
Lower and press your chest from a hands-and-knees plank to build pushing strength in the chest, shoulders, and triceps.
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Narrow Push Up Hold
Mid-range narrow-grip push-up hold that builds triceps and chest endurance under tension.
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Push Up Hold
Mid push-up isometric hold that builds chest, shoulder, and core stability at half depth.
-
Push-Ups
Classic push-ups from a high plank that strengthen the chest, shoulders, and core through controlled reps.
-
Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
-
Half Bow
Lie face down, grab one ankle, and lift the chest and thigh to open the front of the hip and spine.
Common questions
Which body areas does Upward Frog target?
Upward Frog is a active stretching movement that mainly targets your hip flexors, spine, chest, hips, shoulders, and triceps. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Upward Frog work?
Primary muscles associated with Upward Frog include iliopsoas, pectoralis major, deltoids, and triceps brachii. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Upward Frog suitable for beginners?
Upward Frog 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 Upward Frog?
In Flexor, Upward Frog 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 Upward Frog?
Upward Frog has 4 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 Upward Frog?
No. Upward Frog is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Upward Frog?
Upward Frog appears in guided Flexor sessions such as Pre-Workout Mobility: Core, Post-Workout Stretch: Lower Body, Post-Workout Stretch: Chest & Shoulders, and Fasting-Friendly Ease Level 2. 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.
