Rocking Frog Stretch
Step by step
How to perform
- Place your elbows inside your knees, with your hands clasped together in a prayer position.
- Gently push your knees out with your elbows to open up your hips further.
- Slowly rock back and forth in this position, using your elbows to maintain the outward pressure on your knees.
- Continue this movement for about 30 seconds to a minute, or as long as is comfortable, to stretch your hips and lower body.
Overview
About this exercise
The Rocking Frog Stretch is a dynamic exercise that primarily targets the hips, inner thighs, and groin muscles, providing flexibility and strength. It's an ideal workout for athletes, dancers, or anyone looking to enhance their mobility, improve hip flexibility, and reduce the risk of injury. This exercise is highly beneficial as it not only aids in improving lower body strength but also enhances overall body balance and posture.
Coaching cues
Form tips
Start the stretch on all fours, with your hands under your shoulders and knees wider than hip-width apart. Point your toes outwards and ensure your feet are aligned with your knees. Your forearms should be on the ground, and your back should be flat, not arched or rounded. Common mistake to avoid here is to not let your back sag or curve excessively, as this can lead to back injury.
Rock back and forth gently. The movement should come from your hips and not your waist. Try to push your hips back towards your heels. Avoid the common mistake of using too much force or speed.