Frog Rock-Backs
A wide-kneeling hip stretch that rocks the pelvis back between the knees while the hands stay planted.
How to do it
- Kneel on the floor and spread the knees to a comfortable width.
- Place both hands on the floor ahead of the shoulders.
- Keep the knees, inner lower legs and feet supported on the floor.
- Maintain a comfortable back position as you move the hips gently backward.
- Pause within an easy inner-thigh stretch without forcing the range.
- Bring the hips forward to the starting position and repeat slowly.
Key technique cue
Knees apart, back neutral; sit back only to a mild stretch.
Common mistakes
- ✕ Drawing the knees together during the backward rock.
- ✕ Forcing the hips past a comfortable stretch.
- ✕ Rounding the back to manufacture more range.
- ✕ Bouncing instead of moving slowly between positions.
Benefits
- ✓ Provides a stretch for the inner-thigh adductors.
- ✓ Practices a controlled backward and forward hip movement.
- ✓ Uses floor support without additional exercise equipment.
About the exercise
Frog rock backs use a wide-kneeling position to stretch the inner thighs. With the palms on the floor ahead of the body and the knees spread apart, the hips travel gently backward and then forward. The movement stays small enough to keep the support points steady and the back comfortably aligned. Support is on straight arms rather than on the forearms. Choose a width that allows a comfortable adductor stretch and avoid bouncing or forcing the hips farther than the position allows.
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