Upward Frog
Use Upward Frog as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
Upward Frog is an intermediate mobility exercise on Flexor that mobilizes the hip flexors, spine and chest. A controlled mobility drill for the body to improve range and movement quality.
What Upward Frog targets
It focuses on the hip flexors, spine and chest, so that's where the work is felt.
Why add Upward Frog to your routine
Improves movement quality and control through the hip flexors, spine and chest. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
- An intermediate-friendly movement you can repeat with no equipment.
Who it's for
It works well once the basics feel comfortable and you want more range or control.
When to do it
Fit it into a warm-up, a cool-down, or a standalone mobility break whenever the area feels tight. Most people spend around 60 seconds on it.
Upward Frog is a mobility exercise designed to improve comfortable range-of-motion in multiple areas. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
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.
- Maintain arms straight or with a soft bend as needed.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
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.
- Improves movement quality and control through the hip flexors, spine and chest.
- Supports flexibility and reduces perceived stiffness when practised consistently.
- Supports overall mobility, coordination, and movement confidence.
Similar movements to explore next
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Half Bow
Use Half Bow as a mobility drill for full body to improve range and movement quality in Flexor.
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Adductor Dips
Learn Adductor Dips for full body with step-by-step Flexor cues.
-
Adductor Rocks
A dynamic mobility drill to warm up hips/groin and improve joint range-of-motion with controlled movement.
-
Bent Arm Pike
Use Bent Arm Pike as a mobility drill for full body to improve range and movement quality in Flexor.
-
Corner Pecs Stretch
A controlled stretch/pose targeting shoulder/chest/arms to improve flexibility, posture, and ease of movement.
-
Dynamic Chest Flys
Learn Dynamic Chest Flys for full body with step-by-step Flexor cues.
-
Eagle Arms
Use Eagle Arms to alternate both arm wraps evenly, switching which elbow crosses on top each rep or breath.
-
Elbow Pike
Use Elbow Pike as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does Upward Frog target?
Upward Frog is a movement that mainly targets your hip flexors, spine, and chest. Move within a comfortable range and skip it if it does not feel suitable for you.
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.
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.
