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Rocking Frog Stretch

Rocking Frog Stretch

The Rocking Frog Stretch is a dynamic stretch that targets multiple muscle groups, primarily the hips, groin, and lower back. This exercise is a great addition to your warm-up routine or a standalone stretch to release tension in these areas. The movement involves mimicking the motion of a frog, hence the name. To perform the Rocking Frog Stretch, start in a kneeling position on a mat or comfortable surface. Spread your knees wide apart, keeping them aligned with your hips. Plant your hands on the ground in front of you, shoulder-width apart, and fingers pointing forward. From this starting position, slowly rock your hips backwards towards your heels, while maintaining a neutral spine and keeping your chest lifted. Feel the stretch in your inner thighs and groin as you descend. Hold the stretch briefly, then initiate the rocking motion again by pushing your hips forward and returning to the starting position. As you repeat this rocking motion, focus on keeping your breathing steady and controlled. Gradually increase the range of motion and speed of the movement, if comfortable, to loosen up the muscles even more. Feel free to modify the exercise by placing a cushion or yoga block under your hips for added support, if needed. Incorporating the Rocking Frog Stretch into your regular routine can enhance your flexibility and mobility, especially in the hip and groin region. Remember to listen to your body and never push through pain or discomfort during any exercise. Enjoy the soothing benefits of this stretch and feel the tension melt away as you embrace your inner frog!


  • Start by kneeling down on the ground with your knees hip-width apart.
  • Place your hands on the floor in front of you, shoulder-width apart.
  • Slowly lean forward and shift your weight onto your hands.
  • Gently push your hips back, bending at the knees, until your glutes are resting on your heels.
  • Keep your hands firmly planted on the floor and maintain a straight line from your head to your tailbone.
  • From this position, rock your body forward, shifting your weight onto your hands.
  • Continue rocking back and forth, feeling a stretch in your hips, groin, and lower back.
  • Perform this rocking motion for a desired number of repetitions or for a specific duration.
  • Remember to breathe deeply and relax into each stretch.

Tips & Tricks

  • Warm up properly before attempting the Rocking Frog Stretch.
  • Focus on breathing throughout the exercise to promote relaxation and flexibility.
  • Start with small rocking movements and gradually increase the range of motion as you loosen up.
  • Engage your core muscles to maintain stability and protect your lower back.
  • Listen to your body and avoid pushing through any sharp or intense pain.
  • Use props such as blocks or pillows to support your knees and decrease the stress on your joints.
  • Stretch regularly to improve your flexibility over time.
  • Avoid bouncing or jerking movements during the stretch to prevent injury.
  • Modify the intensity by adjusting the angle of your knees. The closer your heels are to your body, the easier the stretch will be.
  • Consult with a fitness professional or physical therapist if you have any pre-existing injuries or conditions.


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