TETSURocking Frog Stretch
The Rocking Frog Stretch is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings and quadriceps assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadriceps
body weight
How to do the Rocking Frog Stretch
- Start by kneeling on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you for support.
- Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
- Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
- Hold this position for a few seconds, feeling a stretch in your glutes.
- Slowly return to the starting position by bending your knees and lowering your hips back down.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Rocking Frog Stretch work?
The Rocking Frog Stretch primarily targets the glutes. The hamstrings and quadriceps work as supporting muscles.
What equipment do I need for the Rocking Frog Stretch?
None. The Rocking Frog Stretch uses your body weight only, so you can do it anywhere.
How long should I hold the Rocking Frog Stretch?
Hold the Rocking Frog Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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