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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 holds of 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Frog Stretch as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Frog Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Frog Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.