Advanced Frog Side-shift Version
The advanced frog side-shift is a bodyweight hip mobility drill that uses lateral hip shifting from the frog position to stretch the adductors and hip joint. It is used to develop deep inner thigh flexibility and improve overall hip range of motion.
How to do it
- Start in a frog position on hands and knees with your knees wide and feet turned out.
- Shift your hips slowly to one side, lowering toward the floor.
- Return to the center and shift to the opposite side.
- Maintain a controlled, deliberate movement pace throughout.
- Repeat for the desired number of repetitions.
Form cues
- Keep your knees wide and feet turned outward.
- Engage your core lightly to support your lower back.
- Shift your hips slowly to one side without rushing.
- Lower down only as far as your mobility allows comfortably.
Breathing: Inhale as you center your body, and exhale slowly as you shift your hips to the side.
Common mistakes
- Moving too fast reduces the stretch quality and makes it harder to control the movement.
- Rushing through the range of motion can strain your inner knee joints.
- Holding your breath limits oxygen flow and increases muscle tension.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2 sets x 5-8 controlled reps per side, rest 60 s
Lose weight
2-3 sets x 30-45 seconds per side, rest 45 s
Build muscle
2-3 sets x 8-10 slow reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have sensitive or injured knees, ease off or choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel pinching in my knees during the side-shift?
Ease off and do not shift as far to the side. Ensure your knees are well-padded on a soft surface.
How often should I practice this hip mobility drill?
You can include this stretch 2 to 3 times per week as part of your warm-up or recovery routine.
Should I feel this in my groin or my knees?
You should feel a gentle stretch along your inner thighs and adductors, not sharp pain in the knee joints.