Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Upper Back
Target Muscle Group


Adductors Muscle Anatomy Diagram

Rocking Frog Stretch Overview

The rocking frog stretching drill is a form of dynamic stretching that warms up the muscles of the groin, upper back and shoulders.

Dynamic stretching is critical prior to performing your workouts as it allows you to activate your central nervous system and engage the muscle groups you’ll use later in your workout. Incorporating them into your warm up routine will help you get better results and avoid injury.

Rocking Frog Stretch Instructions

  1. In a quadruped position, ensure the hands are underneath the shoulders, the knees are underneath the hips, and the toes are tucked.
  2. Spread the knees wide until you feel a stretch within your groin. From here, push your hands into the ground to drive your hips back and keep your chest upright.
  3. Push back until your hips run out of range of motion and then return to the starting position.
  4. Repeat for the desired number of repetitions.

Rocking Frog Stretch Tips

  1. Focus on keeping all of the movement relegated to the hip, don’t allow the spine to move to compensate a lack of hip mobility.
  2. Push into the floor with your hands and focus on keeping the head neutral.
  3. If you feel a pinch in the front portion of your hips while you rock back, experiment with different knee widths. Depending upon your individual anatomy, you may need a slightly wider or narrower stance.