Primary
Stretching
Secondary
Groin, Inner Thighs, Hips
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
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The frog stretch is an intense groin and inner thigh stretch performed on hands and knees with knees spread wide. This position creates deep adductor lengthening that improves squat depth and hip mobility. The stretch can be intense, so progression should be gradual.
When to use it
Use for deep groin stretching.
Who it's for
Intermediate level with some flexibility.
Use padding under your knees for comfort. Start with a narrow knee position and gradually widen as flexibility improves. Rock gently forward and back to explore the range. Never force depth, and breathe deeply to help the muscles release.
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Also targets: Groin, Inner Thighs, Hips
See where Frog Stretch fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Start on hands and knees.
Spread your knees wide apart.
Turn feet out with inner ankles on floor.
Lower hips back toward your feet.
Keep your spine neutral throughout.
Hold the stretch while breathing deeply.
Intense groin stretch.
Go slowly and gently.
Use padding under knees.
Hold for 45-90 seconds as part of a dedicated hip mobility session. This stretch is best performed when already warm from other movements. Include it 2-3 times weekly if working to improve squat depth or address tight adductors.
Going too deep too fast.
Rushing through the Frog Stretch reduces the time your Adductors spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Rounding back which increases risk of spinal injury.
A compromised back position during the Frog Stretch puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Frog Stretch spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Intermediate level with some flexibility.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds.
MySetPlan places Frog Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Frog Stretch
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Frequently Asked Questions About the Frog Stretch
The Frog Stretch primarily targets the Adductors, making it an effective exercise for stretching development. Secondary muscles worked during the Frog Stretch include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
The Frog Stretch is rated as intermediate difficulty, meaning it requires some training experience. Intermediate level with some flexibility. Focus on proper technique and consider starting with easier variations.
For the Frog Stretch, the recommended approach depends on your goals. 2-3 holds of 45-60 seconds. For strength, use 30 sec holds. For muscle growth, perform 45-60 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Frog Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Frog Stretch include: Butterfly Stretch. These exercises target similar muscle groups as the Frog Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.