Rocking Frog Stretch
Gym Exercise Card
Equipment
The Rocking Frog Stretch is a mobility exercise designed to improve hip flexibility and open up the groin area. It primarily targets the adductors and helps in increasing the range of motion, reducing tightness, and enhancing overall hip function.
How to do it
- Start on all fours with your knees wider than your hips and feet turned out.
- Lower your forearms to the ground, keeping your back straight.
- Rock your hips back slowly towards your heels, then return to the start.
- Maintain a deep, controlled breath throughout the movement.
- Repeat the rocking motion for the desired number of repetitions.
Muscles worked
Primary Adductor Brevis Adductor Longus Adductor Magnus
Secondary Erector Spinae Gluteus Maximus Gluteus Medius Quadriceps
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.