Frog Stretch

AdductorsBodyweight

The frog stretch targets your adductors and inner thighs. Performed on your forearms and knees with no equipment needed, it opens up your hips and releases lower-body tension.

How to do it

1Get on all fours, drop onto your forearms, and widen your knees as far as comfortable.

2Turn your feet outward so your shins are parallel to each other.

3Keep your spine neutral and avoid arching your lower back.

4Slowly shift your hips back toward your heels until you feel a gentle stretch in your inner thighs.

5Hold the position for a few seconds, then smoothly rock forward.

Common mistakes

Arching your lower back, shifting stress from the hips to the spine.

Forcing your knees too wide through sharp pain.

Jerking out of the stretch instead of moving smoothly.

Breathing

Breathe slowly and rhythmically, relaxing into the stretch on every long exhale.

Make it harder or easier

To scale down, bring your knees closer together.

To make it harder, hold the back position longer and gradually increase your range of motion.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.