PlanWorkouts

Exercise 2571 · REF 2Dk4xQV

Rocking Frog Stretch exercise animation

Rocking Frog Stretch

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

The rocking frog stretch opens the hips and groin by rocking the weight back and forth from a wide-kneed floor position, giving a dynamic alternative to a static frog stretch hold. The gentle rocking helps ease into a deeper range than jumping straight into a static hold usually allows.

How to Do the Rocking Frog Stretch

  1. Start by kneeling on the ground with your knees hip-width apart.
  2. Place your hands on the ground in front of you for support.
  3. Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
  4. Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
  5. Hold this position for a few seconds, feeling a stretch in your glutes.
  6. Slowly return to the starting position by bending your knees and lowering your hips back down.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Rocking Frog Stretch primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Rocking Frog Stretch work?
The Rocking Frog Stretch primarily targets the glutes, with the hamstrings and quadriceps assisting.
What equipment do I need for the Rocking Frog Stretch?
The Rocking Frog Stretch is done with no equipment — just body weight.
What's a good alternative to the Rocking Frog Stretch?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.