Advanced Frog Side-shift Version 3
The advanced frog side-shift version 3 incorporates a continuous flowing transition from side to side in the frog position. The smooth arc of motion and progressive amplitude challenge the adductor mobility and hip joint control at a more dynamic level than the held variations.
How to do it
- Begin in the frog position on all fours with knees wide and feet externally rotated.
- Shift your hips in a controlled arc to the far left, hovering close to the floor.
- Transition smoothly from left to right in a continuous rocking motion.
- Increase the amplitude of the shift over successive repetitions.
- Perform for the desired number of passes in each direction.
Form cues
- Keep your knees wide and feet externally rotated
- Hover your hips close to the floor during the transition
- Move in a smooth, continuous arc from side to side
- Gradually increase your movement range over time
Breathing: Inhale as you prepare, and exhale smoothly as you shift your hips from side to side.
Common mistakes
- Rushing the transition can strain your inner thighs and reduce hip control
- Lifting your hips too high reduces the stretch on your adductors
- Holding your breath limits relaxation and hip mobility
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 40–60 seconds, rest 60 s
Lose weight
2–3 sets × 30–45 seconds, rest 45 s
Build muscle
2–3 sets × 5–8 slow passes per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp hip or knee pain, ease off and choose a gentler movement.
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 my knees feel uncomfortable?
Place a soft mat under your knees or reduce how wide you open your stance.
How often can I practice this mobility movement?
You can perform this movement 2 to 4 times a week as part of your warm-up or mobility routine.
Should I feel this in my inner thighs?
Yes, a deep stretch along the inner thighs and groin is normal during the side-to-side shift.