Frog Stretch
The Frog Stretch is a floor-based mobility exercise that deeply targets the inner thighs, groin, and hips. By widening the knees and sinking the hips back, it helps improve hip abduction range of motion, which is essential for squat depth and lower body flexibility.
Iridium typically programs this static hold during warmups or cooldowns, taking into account your 7-day training history to see if recent heavy leg volume necessitates specific adductor mobility work.
Form Cues
- Start on all fours with knees wider than hip-width
- Turn feet out so inner ankles touch the floor
- Push hips back toward heels gently
- Keep your spine neutral throughout the hold
- Breathe deeply into your belly to relax the hips
- Don't arch your lower back aggressively
- Don't force your knees wider than comfortable
- Don't hold your breath while stretching
- Don't let your hips shift too far forward
Common Mistakes
- Excessive lumbar arching
- Rounding the spine forward
- Tensing the inner thighs
- Shifting weight onto hands
- Forcing the stretch causing pain
Muscles Worked
This exercise primarily targets the adductor group (inner thighs) and the groin, muscles that are often tight in sedentary individuals. It also provides a secondary stretch to the hip capsule and glutes, helping to open the hips for deeper squatting mechanics.
Primary
Secondary
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