Frog Stretch

A prone hip and inner thigh stretching exercise performed lying face-down with knees bent and feet together. This intensely stretches the adductors and hip flexors.

Instructions

1. Lie face-down on a mat or floor with your arms extended in front of you or bent underneath.
2. Bend both knees and bring your heels toward your glutes.
3. Position your feet so the soles are touching or close together.
4. Allow your knees to fall outward to the sides, creating a frog-like position.
5. Gently rest your knees on or near the floor, feeling the stretch in your inner thighs and groin.
6. Relax your hips and allow gravity to deepen the stretch as your muscles relax.
7. Keep your head rested on your arms or turned to one side.
8. Breathe slowly and deeply, allowing the stretch to intensify gradually over time.

Tips

• This is one of the most effective stretches for the adductors and hip flexors.
• Go only as deep as your flexibility allows; never force the stretch aggressively.
• The longer you hold this stretch, the deeper the relaxation and adaptation will be.
• Perform this stretch after your workouts when muscles are warm and more pliable.
• Regular practice of this stretch will significantly improve hip mobility and range of motion.
• You can increase the stretch intensity by gently pushing down on your hips or knees.