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Exercise handout — move better, feel better.
Frog Stretch (Gentle)
Adductor mobility stretch in prone position. Approach carefully and progress slowly.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Pillow under knees
Dosage
1
Sets
90 sec
Reps / Time
0 sec
Rest
1-2 min hold
Tempo
Step-by-Step Guide
Set up
- Start on elbows and knees
- Spread knees wide apart
- Keep feet in line with knees, ankles flexed
Step 1 of 4
Slowly rock hips back toward heels
Step 2 of 4
Stop when you feel stretch in inner thighs
Step 3 of 4
Hold briefly or rock gently
Step 4 of 4
Return to start position
Breathing
- Breathe deeply and slowly
- Exhale as you rock back
Form Cues
- Move very slowly
- Stay in comfortable range
- Keep breathing
- Don't force depth
Common Mistakes to Avoid
- Going too deep too fast
- Forcing the stretch
- Holding breath
- Knees wider than comfortable
Safety Information
Stop if groin pain is sharp. Progress very slowly with this stretch.
Progressions
Increase hold time, gradually increase knee width
Regressions
Reduce knee width, smaller range of motion
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.