Primary
Stretching
Secondary
Groin, Inner Thighs, Hips
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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 makes it easier to lose position and harder to keep tension on your Adductors. Slow down enough to control both the lifting and lowering portions of each rep.
Rounding back which increases risk of spinal injury.
Changing your back position during the Frog Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Holding breath, which reduces blood flow and can cause dizziness.
Inconsistent breathing during the Frog Stretch can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
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.
This is one example of how Frog Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.