Videos
Instructions
- Start on all fours with knees wide apart and feet in line with knees.
- Lower your forearms to the ground and keep your back neutral.
- Push hips back gently to increase the stretch in your inner thighs.
- Hold the position for the desired duration without bouncing.
Technical Tips
- Keep your hips aligned with your knees.
- Avoid arching your lower back excessively.
- Do not force the stretch beyond your comfortable range.
Breathing Tips
- Inhale deeply before entering the stretch.
- Exhale slowly as you ease into the position.
- Continue breathing calmly and deeply while holding the stretch.
Medical restrictions
- Hip injuries
- Severe groin strains
- Knee injuries or pain when kneeling
How long should I hold the kneeling split stretch to improve flexibility?
To improve flexibility with the kneeling split stretch, hold the position for at least 30–60 seconds per set, ensuring you stay relaxed and maintain proper form throughout the duration.
Is the kneeling split safe for beginners with tight hips?
Yes, the kneeling split is safe for beginners with tight hips when performed gently within their comfortable range and without forcing the stretch, making it ideal for improving hip mobility gradually.
What muscles does the kneeling split stretch target primarily?
The kneeling split stretch primarily targets the adductor muscles of the inner thighs, helping to increase flexibility and mobility in this area for better performance in various lower body movements.
The Kneeling Split, also known as the Frog Stretch, is a fundamental mobility exercise that targets the inner thighs and groin area to improve hip flexibility and adductor length. Performed from a kneeling position with knees spread wide and forearms resting on the floor, this stretch allows a deep release of tension in the adductors while supporting the hips and lower back. The movement is ideal for enhancing range of motion in the hips, reducing stiffness from prolonged sitting, and preparing the body for deeper split work or lower body training. Due to its gentle and accessible nature, the Kneeling Split is suitable for beginners, athletes, and individuals seeking improved mobility for daily activities or yoga practice. Incorporating this stretch into regular routines supports joint health, aids recovery, and improves overall lower body flexibility. It is widely used in warm-ups, cooldowns, and mobility-focused sessions for its effectiveness in opening the hips while keeping the spine neutral and supported.