Advanced Frog Side -Shift Version 2
The advanced frog side-shift version 2 is a dynamic hip mobility exercise performed from the frog position. Side-shifting the hips opens the inner thighs and hip capsule progressively, improving adductor flexibility and deep hip range of motion.
How to do it
- Begin in a frog position on all fours with your knees spread wide and feet turned outward.
- Shift your hips to one side and then rock back to center.
- Move further to each side with each repetition to explore a greater range.
- Keep your core engaged and your lower back from excessively arching.
- Continue for the desired number of side shifts in each direction.
Form cues
- Spread your knees wide and turn your feet outward.
- Engage your core to protect your lower back.
- Shift your hips gently to one side.
- Rock back to the center before switching sides.
- Gradually increase your range of motion with each repetition.
Breathing: Inhale as you center your body, and exhale slowly as you shift your hips outward into the stretch.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the lumbar spine.
- Rushing through the side-to-side shifts, preventing the adductors from fully relaxing into the stretch.
- Going too deep too fast, which can cause sharp pinching sensations in the hip joint.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 8–12 fluid shifts per side, rest 45 s
Lose weight
2–3 sets × 8–10 slow shifts per side, rest 45 s
Build muscle
2–3 sets × 5–8 controlled holds per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have acute knee or hip discomfort, ease off or choose a gentler stretching option.
- Stop immediately if you feel sharp pain in the joint capsule.
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 should I do if I feel pinching in my front hip?
Reduce your range of motion or do not shift as far to the side. If discomfort persists, stop and try a gentler hip opener.
How often can I practice this mobility movement?
You can perform this movement daily as part of your warm-up or recovery routine, provided you feel no pain.
Can I do this on a hard floor?
It is best practiced on a yoga mat or carpet to protect your knees from hard contact with the ground.