External video — Frog Stretch by Atomic Athlete.
How to do it
- Setup
- Hands and knees. Spread the knees out to the sides, feet roughly in line with the knees, ankles relaxed.
- Execution
- Calibrate the width before you settle in: spread the knees until you feel real tension in the inner thighs, then check your feet and ankles. If either ankle rolls onto its side or a foot lifts off the floor, you've gone one notch too wide — narrow the stance until both feet sit flat and both ankles stay relaxed. That checked width is your position for the whole hold. Sink the hips straight back and down from there and hold completely still — this is a static hold, not a rocking movement.
- Common error
- Copying someone else's knee width instead of calibrating your own — going wider than your hips actually allow just rolls the ankles and pulls tension out of the inner thigh, the opposite of the point. Rocking back and forth to chase depth is the second error — hold still instead.
- Feel
- A steady stretch through the inner thighs and groin that builds the longer you hold it, both feet flat and both ankles relaxed the whole time. If the ankles are working harder than the inner thighs, you're too wide — narrow it next time. No pinching in either hip joint.
On hands and knees, knees spread wide, feet in line with knees — sink the hips back and hold still rather than rocking.