Advanced Frog Side-shift Version 1
The advanced frog side-shift version 1 is a hip mobility variation of the frog side-shift that incorporates a brief hold at the end range of each lateral shift. The paused position allows the adductor and hip flexor muscles to relax into a deeper stretch.
How to do it
- Begin in a frog position on all fours with your knees wide and toes pointed outward.
- Gently shift your hips toward one side, sinking closer to the floor on that side.
- Hold the shifted position briefly before returning to center.
- Shift to the opposite side and hold.
- Continue alternating for the desired repetitions.
Form cues
- Keep your knees wide and feet pointed outward.
- Shift your hips slowly toward one side.
- Sink your pelvis closer to the floor during the hold.
- Breathe deeply to let your adductors relax into the stretch.
- Return smoothly to the center before switching sides.
Breathing: Inhale as you shift your hips to the side, and exhale slowly during the hold to encourage your muscles to relax.
Common mistakes
- Rushing through the movement prevents your hip muscles from fully relaxing into the end-range hold.
- Arching your lower back can place unwanted strain on your spine instead of targeting the inner thighs.
- Allowing your knees to slip inward reduces the opening effect on the hip adductors.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 5–8 slow shifts per side, holding each for 15 s, rest 45 s
Lose weight
2–3 sets × 5–8 slow shifts per side, holding each for 15–20 s, rest 45 s
Build muscle
2–3 sets × 6–10 slow shifts per side, holding each for 10 s, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or pinching pain in your hips or 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
Where should I feel this exercise?
You should feel a deep stretch along your inner thighs and possibly around your groin and hips.
How often can I do this hip mobility movement?
You can perform this daily as part of your warm-up or dedicated mobility routine.
What if my knees hurt during the setup?
Place a folded mat or soft towel underneath your knees for extra cushioning, or ease up on how wide your knees are placed.