Rocking Frog Stretch

Start on your hands and knees with your knees wider than usual. Turn your toes slightly out and support your upper body on your hands or forearms.

Slowly push your hips back toward your heels. Move until you feel the inner thighs stretch.

Drive your hips forward to return to the start. Rock slowly with your body weight, without momentum.

Feel the adductors and inner pelvis lengthen. A stronger pull moving back and slight release moving forward are normal.

Widening the knees quickly or rocking with momentum can stress the knees and hips. Bring the knees closer and reduce the range if you feel pain.

Exhale as you move back and inhale as you return. Rock with your breath to release inner-thigh tension.

Start with a small range, then gradually move farther back. Use it before or after lower-body training to reset hip range of motion.