Frog Variation Rocks
This lower-body stretch targets your adductors and hip flexors. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Frog Variation Rocks
Begin this stretch by positioning yourself on the ground with your elbows and forearms directly beneath your shoulders. Spread your knees apart as wide as comfortable, with the insides of your thighs facing the floor for a deep stretch. Adjust your feet so that the insides are flat against the ground and the bottoms of your feet are pointing away from you. This positioning further intensifies the stretch. As you rock gently back and forth, utilize this motion to enhance the stretch in your inner thighs and hips. Make sure the movements are harmonious with your breathing and are smooth.
Common mistakes
Misaligning the knees and feet can potentially lead to undue strain on the joints. Moving too quickly or without control, rather than focusing on deliberate and controlled motions, can be harmful. Not maintaining a neutral spine could lead to over-arching or rounding the back.
Breathing
Inhale deeply as you rock backward, letting the hips open and create space. On the forward motion, exhale fully, using your breath to intensify the stretch and sustain a rhythmic pattern.
Muscles worked
Primary Focus Area
Adductors, Hip Flexors
