Frog Stretch: Deep Inner Thigh and Hip Opener (Done Safely)
How to do the frog stretch for tight adductors and hips, how wide to go, padding and easier versions, and why slow entry is essential.
By Ayoub Farid · · 2 min read
The frog stretch is one of the deepest stretches for the inner thighs (adductors) and groin. It's intense, so it rewards a slow, careful entry, but it's excellent for anyone working toward deeper squats or the middle splits.
What it stretches
- Adductors (inner thigh muscles).
- Groin and inner hip.
- Hip joint in external rotation.
How to do the frog stretch
- Start on hands and knees on a soft surface; pad your knees well.
- Slowly slide your knees out to the sides, wider than your hips.
- Keep your ankles in line with your knees, shins parallel, feet flexed.
- Lower onto your forearms if comfortable.
- Gently rock your hips back toward your heels until you feel the inner thighs.
- Hold 30–60 seconds, breathing slowly.
- To exit, slide your knees back together slowly, using your hands.
Easier versions
- Half frog: one leg out to the side, the other bent normally.
- Narrower knees to start.
- Stay on your hands rather than forearms.
- Wide-knee child's pose as a preparation. See child's pose.
Safety tips
- Go slowly. This is not a stretch to drop into.
- Pad your knees. A folded blanket or two.
- Stop at strong but comfortable tension. Groin strains happen when people force it.
- Exit carefully with your hands supporting you.
Who benefits
- Lifters wanting deeper squats; see stretches after leg day.
- People training for the middle splits.
- Anyone with tight hips from sitting; see stretches for tight hips.
Pair it with
- Butterfly stretch: gentler adductor work.
- Wide-leg forward fold.
- 90/90 hip stretch for rotation.
Do it with Suppl
The frog stretch is in Suppl's hips and glutes library with a timer and form cue. If it feels too intense, ask the AI stretch coach for a regression.
Rocking frog: an active variation
Instead of holding still, rock your hips slowly forward over your hands and back toward your heels, 8–10 times. Each rock goes a little deeper. This active version is a gentler way to start, warms up the adductors before a longer hold, and works well as part of a squat warm-up. Keep your shins parallel and your back long the whole time, and stop rocking as soon as you feel any pinching in the front of the hip.
Frequently asked questions
How long should I hold the frog stretch?
30–60 seconds; build up over time.
Why does the frog stretch hurt my knees?
Pressure on the kneecaps. Use more padding or try half frog.
Is the frog stretch safe?
Yes, if you enter slowly and avoid forcing it.
How often should I do it?
2–4 times a week is plenty for most people.