Frog Wide Leg Squat
The frog wide leg squat is a bodyweight sumo-style squat with a wide foot stance and external rotation. The wide position targets the adductors alongside the quads and glutes, while the deep range of motion promotes hip flexibility and groin mobility.
How to do it
- Stand with your feet significantly wider than shoulder-width and your toes turned outward.
- Place your hands together in front of your chest or on your hips.
- Bend your knees and lower your hips toward the floor in a deep squat.
- At the bottom, allow your knees to flare outward in line with your toes.
- Drive through your heels to return to standing and repeat.
Form cues
- Set your feet wider than your shoulders with toes pointing outward.
- Keep your chest upright and core gently braced as you descend.
- Push your hips straight down between your heels.
- Allow your knees to track smoothly in the same direction as your toes.
Breathing: Inhale as you lower your hips into the squat, and exhale steadily as you push back up to standing.
Common mistakes
- Caving your knees inward strains the knee joints and reduces inner thigh engagement.
- Leaning too far forward shifts the work away from your legs and onto your lower back.
- Not squatting deep enough limits hip mobility and reduces the stretch on your adductors.
Muscles worked
Primary: adductors. Secondary: quads, glutes.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp pain in your hips or knees, ease off and stop.
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 your inner thighs, quadriceps, and glutes working, along with a stretch in your groin area.
How wide should my stance be?
Your feet should be significantly wider than shoulder-width with your toes turned out at a comfortable angle.
Can I do this exercise every day?
It can be done a few times a week, but listen to your body and give your muscles time to recover between sessions.