Rocking Frog Stretch

Setup

1. 01Start on all fours on a mat with forearms or hands on the floor.
2. 02Spread the knees as wide as comfortable, well outside the hips.
3. 03Turn the feet outward so the inner edges of the feet rest on the floor.
4. 04Keep the spine long and neutral.

Execution

1. 01Rock the hips slowly back toward the heels until you feel a strong groin stretch.
2. 02Pause briefly at the end range without letting the lower back round.
3. 03Rock forward to the starting position to relieve the tension.
4. 04Repeat the rock in a smooth rhythm, gently gaining range each rep.

Checkpoints

• -The stretch is felt along the inner thighs, not as pinching in the hips.
• -The spine stays neutral; the pelvis moves, not the lower back.
• -Knees stay wide and stacked with the hips as you rock.
• -Each rep is slow and controlled, not a bounce.

Common mistakes

• -Rounding the lower back to sit deeper.
• -Bouncing aggressively at the end range.
• -Letting the knees slide inward as fatigue sets in.
• -Collapsing through the shoulders instead of staying supported.