Videos
Instructions
- Start on all fours with your knees spread wide apart.
- Bring your feet closer together so your toes point slightly inward and your heels move outward.
- Lower your forearms or hands to the floor and gently shift your hips backward.
- Keep your spine neutral and hold the stretch without forcing range of motion.
- Maintain the position for the prescribed duration while breathing deeply.
Technical Tips
- Keep your knees wide and feet closer together, with toes pointing slightly inward.
- Avoid excessive rotation at the knees—use padding to reduce pressure if needed.
- Hold the position gently without forcing the range of motion.
Breathing Tips
- Inhale deeply through the nose to relax the pelvic area.
- Exhale slowly through the mouth while settling deeper into the stretch.
- Maintain steady, calm breathing throughout the hold.
Medical restrictions
- Avoid if you have groin injuries or acute hip joint pain
- Not recommended for individuals with knee instability or recent knee surgery
- Foot inward version increases medial knee stress and should be avoided with any knee discomfort
Description
This variation of the Isometric Frog Stretch is performed with the feet turned inward, bringing the toes closer together and heels apart. This positioning slightly alters the muscular tension and joint stress, placing more pressure on the inner knees and reducing external hip rotation. It remains a flexibility exercise focused on the inner thighs and hips, but care should be taken to avoid strain, especially around the knees. It is best suited for users with no existing joint issues who are exploring deeper hip opening variations. The stretch should be performed slowly, with control and adequate padding under the knees and ankles. As with all mobility work, correct alignment and comfort take precedence over depth.
How long should I hold the frog stretch to improve hip mobility?
For effective hip mobility gains, hold the frog stretch for 30 to 90 seconds per set, repeating 2 to 3 times. Consistency is key for long-term flexibility benefits.
Can the frog stretch help with lower back pain?
Yes, the frog stretch may relieve lower back tension by relaxing the hip flexors and adductors, which can reduce compensatory stress on the lumbar spine.
Is it normal to feel discomfort in the knees during the frog stretch?
Mild tension is normal, but sharp or pinching knee pain is not. Place padding under the knees and adjust foot positioning to reduce pressure.
What muscles does the frog stretch target?
The frog stretch primarily targets the adductors, while also engaging the glutes, hip abductors, and lower back for stabilization.