Frog Rock-Backs

What you'll gain

• Provides a stretch for the inner-thigh adductors.

• Practices a controlled backward and forward hip movement.

• Uses floor support without additional exercise equipment.

Step-by-Step Instructions

1. 1

   Kneel on the floor and spread the knees to a comfortable width.

2. 2

   Place both hands on the floor ahead of the shoulders.

3. 3

   Keep the knees, inner lower legs and feet supported on the floor.

4. 4

   Maintain a comfortable back position as you move the hips gently backward.

5. 5

   Pause within an easy inner-thigh stretch without forcing the range.

6. 6

   Bring the hips forward to the starting position and repeat slowly.

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.

About This 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. This animation shows straight-arm support rather than the forearm-supported variation. The knees and lower legs remain grounded as the pelvis rocks between them. 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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