Frog Stretch
The frog stretch is a foundational hip mobility exercise that opens the hips and stretches the adductors by spreading the knees wide while in a kneeling position. It is widely used in warm-up and cool-down routines to improve groin and inner thigh flexibility.
How to do it
- Begin on all fours and slowly walk your knees wide apart until you feel a stretch in the inner thighs.
- Lower your forearms to the floor for a deeper stretch.
- Keep your feet in line with your knees and your lower back neutral.
- Hold the position for 30–60 seconds, breathing steadily.
- Walk your knees back together to exit the stretch.
Form cues
- Keep your knees in line with your hips
- Maintain a neutral lower back without arching
- Lower your forearms to distribute your weight evenly
- Breathe deeply into your inner thighs
- Walk your knees back together slowly when finishing
Breathing: Inhale slowly through your nose as you settle into the position, and exhale deeply to help your muscles relax into the stretch.
Common mistakes
- Arching the lower back, which puts unnecessary stress on the spine instead of focusing on the hips.
- Allowing the feet to drift inward or outward, which misaligns the joints and reduces the stretch in the adductors.
- Pushing too deep too fast, which can cause cramping or sharp discomfort in the groin area.
Muscles worked
Primary: adductors. Secondary: hip flexors, glutes.
Suggested sets & reps
Get fitter
2–3 sets × 30–60 seconds hold, rest 30 seconds
Lose weight
2–3 sets × 30–60 seconds hold, rest 30 seconds
Build muscle
2–3 sets × 30–60 seconds hold, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your groin or knees, ease off or stop immediately.
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 hips?
Ease off by not spreading your knees quite as wide, or place a folded towel under your knees for extra comfort.
How often can I do the frog stretch?
You can perform this stretch daily as part of your warm-up or cool-down routine.
Should this stretch hurt?
No, you should only feel a gentle, deep pulling sensation in your inner thighs, never sharp pain.