Frog Pose 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 Pose Rocks
Begin by coming down to the ground on all fours, with your hands under your shoulders and knees under your hips. Gradually widen your knees out as far as they can comfortably go, with the insides of your feet flat on the ground and toes pointing outward. Your ankles should be in line with your knees. From here, you can gently rock forward and backward. The movement should come from the hips, allowing you to deepen the stretch with each rock.
Common mistakes
Not keeping the feet in line with the knees which can put unnecessary stress on the joints. Overextending or pushing too far in the stretch which may lead to discomfort or injury. Collapsing into the lower back, instead of maintaining a neutral spine.
Breathing
Inhale when you rock backward and exhale when you rock forward. Breathing deeply and steadily can help to ease deeper into the stretch.
Muscles worked
Primary Focus Area
Adductors, Hip Flexors
