Legs
Frog Stretch
A deep restorative stretch designed to unlock hip mobility and relieve tension in the adductors and glutes.
How to perform.
Follow the sequence — setup is half the lift.
Begin on all fours in a tabletop position with your knees on a soft surface or exercise mat.
Slowly slide your knees outward as wide as comfortably possible while keeping your feet in line with your shins.
Turn your feet outward so your inner arches are facing the floor and your toes point toward the sides.
Lower your forearms to the ground and shift your weight back slightly toward your heels to deepen the stretch.
Maintain a neutral spine and engage your core to prevent your lower back from arching excessively.
Hold the position for 30 to 60 seconds while focusing on deep, controlled diaphragmatic breathing.
Carefully press back up onto your hands and bring your knees together to exit the pose.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively which shifts tension away from the hips.
- Holding your breath or tensing the jaw rather than relaxing into the position.
- Forcing the knees too wide before the connective tissues have properly warmed up.
- Allowing the feet to tuck inward instead of staying aligned with the knees.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.