Frog stretch (hold)

Mobilityintermediatetimedno equipment

Adductor stretch from all fours: the knees spread wide apart, each knee bent ~90 deg with the ankle directly behind it so the two shins are parallel (inner knees, inner shins and inner edges of the feet on the floor), the body rests on the forearms, and the hips push back toward the heels with a flat back.

How to do it

1. Start on hands and knees on a soft surface.
2. Slide the knees out to the sides as wide as comfortable; keep each ankle in line behind its knee so the shins are parallel to each other, feet turned out with the inner edges on the floor.
3. Lower onto the forearms, elbows under the shoulders, back flat.
4. Push the hips back toward the line of the knees/heels to deepen the stretch (hold, or rock gently back and forth); spine stays neutral, gaze at the floor.

Muscles worked

Supporting: adductors