Wall Frog Glute Inner Thigh Join Stretch
The wall frog glute inner thigh join stretch is a bodyweight flexibility exercise performed lying on the back with feet together and knees out against the wall. It provides a combined stretch for the glutes and inner thighs while the wall aids in positioning and depth.
How to do it
- Lie on your back with your hips close to the wall and bring the soles of your feet together against the wall.
- Allow your knees to fall out to the sides in a frog position, forming a diamond shape with your legs.
- Press your lower back gently into the floor and relax your hips toward the ground.
- Hold the stretch for 20-30 seconds, breathing deeply.
- Bring your knees back together to release the stretch.
Form cues
- Keep your lower back flat on the floor
- Press soles of feet firmly together
- Let knees fall naturally toward the wall
- Breathe deeply into your belly
- Relax your shoulders and neck
Breathing: Inhale deeply through your nose to expand your ribs, and exhale slowly through your mouth to help your hips sink deeper into the stretch.
Common mistakes
- Arching your lower back: This pulls the focus away from the hips and can cause strain.
- Forcing the knees down: Pushing too hard can cause discomfort; let gravity do the work.
- Holding your breath: This creates tension, making it harder for muscles to release and stretch.
Muscles worked
Primary: glutes. Secondary: hip flexors, inner thighs.
Suggested sets & reps
Get fitter
2 sets × 60-90 seconds, rest 30 s
Lose weight
2 sets × 60-90 seconds, rest 30 s
Build muscle
2 sets × 60-90 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your hips or knees, ease off or stop the movement.
- If you have a history of hip or lower back injury, check with a professional before starting.
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
How close should my hips be to the wall?
Start with your hips a few inches away. If you feel no stretch, scoot closer; if it feels too intense, scoot further away.
Should I feel this in my knees?
No. If you feel pain in your knees, adjust your foot position or move your hips slightly further from the wall to reduce the angle.
Can I do this every day?
Yes, this is a gentle mobility stretch that can be performed daily to help improve hip comfort and flexibility.