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Frog

Step by step instructions, muscle activation and variants for the Frog.

EasyGlutes

About this exercise

Is a deep hip opener that targets the inner thighs (adductors), hips, and groin muscles. It's an effective stretch for improving hip flexibility, reducing tension in the groin, and increasing overall mobility. This stretch is commonly used in yoga, mobility routines, and warm-ups for activities requiring hip flexibility.

How to Perform

  • Start on all fours on a soft surface.
  • Spread your knees apart as wide as possible, keeping shins and feet in line with knees (90° angle).
  • Flex your feet so toes point outward and heels stay aligned with your knees.
  • Lower your forearms to the ground with elbows shoulder-width apart.
  • Keep your spine neutral and avoid overarching your lower back.
  • Slowly shift your hips backward to deepen the stretch in your inner thighs and groin.
  • Hold the position for 30–60 seconds, breathing deeply.
  • Carefully bring your knees back together to release the stretch.

    • Muscle Activation

    Primary
    Glutes

    Common Mistakes

    Common mistakes content is coming soon.

    About the Frog

    The Frog is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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