Rocking Frog Stretch Alternatives

Looking for another way to stretch the glutes? These 9 stretches work the same area using added weight, assisted, bodyweight, roller and more. Hold each for 20 to 30 seconds and swap them freely.

Different equipment

With equipment

Roller Hip Stretchroller Roller Hip Lat Stretchroller Weighted Stretch Lungeadded weight Assisted Lying Glutes Stretchassisted Exercise Ball Hip Flexor Stretchstability ball Assisted Lying Gluteus And Piriformis Stretchassisted

Same equipment

No-equipment swaps

Iron Cross Stretchbodyweight Seated Glute Stretchbodyweight Seated Piriformis Stretchbodyweight

Original

Back to the exercise

Rocking Frog Stretch — full form guideguide

Head to head

Compare it directly

Assisted Lying Glutes Stretch vs Rocking Frog Stretchcompare Assisted Lying Gluteus And Piriformis Stretch vs Rocking Frog Stretchcompare

Answers

Common questions

What can I do instead of the Rocking Frog Stretch?

The Roller Hip Stretch, Roller Hip Lat Stretch and Weighted Stretch Lunge stretch the same area — the glutes. Hold each for 20 to 30 seconds per side and stop short of pain, exactly as you would with the original.

Can I combine several of these stretches?

Yes. Stretches combine freely — pick two or three for the same area and cycle through them after training or on rest days.

Track it in Tetsu

Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.

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