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Rocking Frog Stretch Alternative

12 substitute exercises that target the same muscles

1
Lying Abduction Adduction demonstration

Lying Abduction Adduction
2
Sitting Wide Leg Adductor Stretch demonstration

Sitting Wide Leg Adductor Stretch
3
Side Lying Hip Adduction demonstration

Side Lying Hip Adduction
4
Ballerina Foot Tap Adduction demonstration

Ballerina Foot Tap Adduction
5
Butterfly Stretch demonstration

Butterfly Stretch
6
Lying Hip Adduction demonstration

Lying Hip Adduction
7
Adductor Stretch demonstration

Adductor Stretch
8
Band Hip Adduction demonstration

Band Hip Adduction
9
Cossack Squat demonstration

Cossack Squat
10
Plyo Side Lunge Stretch demonstration

Plyo Side Lunge Stretch
11
Butterfly Yoga Pose demonstration

Butterfly Yoga Pose
12
Cable Hip Adduction demonstration

Cable Hip Adduction

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Rocking Frog Stretch trains

Primary Adductor Brevis Adductor Longus Adductor Magnus

Secondary Erector Spinae Gluteus Maximus Gluteus Medius Quadriceps

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