Hips and adductors
Frog Stretch
The Frog Stretch is a stretch with no equipment for your adductors. Share of the load in the Zulta muscle model: adductors 76%, hip flexors 7% and gluteus maximus 7%.
How to do it
- Start on hands and knees on a mat with padding under the knees.
- Slide the knees out wide to the sides, keeping them in line with the hips.
- Turn the feet out so the inner edges rest on the mat and the shins run parallel.
- Lower onto the forearms and ease the hips back until you feel a stretch in the inner thighs.
- Hold for 45 to 60 seconds, breathing slowly, then walk the knees back in.
Tips
- Keep the knees bent about 90 degrees and the ankles in line with the knees.
- Rock the hips slowly back a little further on each exhale.
Common mistakes
- Letting the lower back sag.
- Sliding the knees out too fast.
- Letting the feet drift together behind you.
Muscles worked by the Frog Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees bent: the short adductors, not the hamstrings. Spreading the legs or opening the knees lengthens the adductors, with the medial hamstrings joining when the knees are straight.
Frog Stretch alternatives
Same equipment
Easier
Frequently asked questions
What muscles does the Frog Stretch work?
Mainly the adductors.
Is the Frog Stretch good for beginners?
The Frog Stretch is rated intermediate. If you are new, learn the Butterfly Stretch first and build up from there.
What is a good alternative to the Frog Stretch?
For example the Butterfly Stretch, Deep Squat Hold and Happy Baby. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.