Procaryote
Hip · Stretching

Frog Stretch

Frog stretch, 3 sets, hold 30 seconds

Illustration of the Frog Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Get on all fours, slowly spread your knees apart while keeping your feet in contact with the ground until you feel a comfortable stretch in the hips. Maintain the position without arching your back, then gently return to the starting position.

Tips: Keep the pelvis stable and avoid forcing the opening to prevent pain. Breathe deeply to help relax the muscles.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes easier.

At a glance

Goal
Stretching
Level
Beginner
Equipment
None
Starting position
On all fours, knees close together
Clinical goal
Improve flexibility and mobility of the hips
Also known as
quadruped butterfly stretch, hip opening in frog position

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Glute Self-StretchGlute self-stretch, 3 sets, hold 30 seconds per side Hip Flexor Stretch in Lunge PositionHip flexor stretch in lunge, 3 sets, hold for 30 seconds per side Iliopsoas Stretch with CushionIliopsoas stretch with cushion, 3 sets, hold 30 seconds per side Inner Thigh StretchInner thigh stretch, 3 sets, hold 30 seconds Lying Glute StretchLying glute stretch, 3 sets, hold 30 seconds per side Piriformis Stretch Lying on BackPiriformis stretch lying on back, 3 sets, hold 30 seconds per side Seated Glute Stretch on ChairSeated glute stretch on chair, 3 sets, hold 30 seconds per side Self-stretching of the Gluteal MuscleSelf-stretching of the gluteal muscle, 3 sets, hold for 30 seconds per side

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.