Frogger Hip Rocks
Frogger Hip Rocks
Muscle Group Stretched: Adductors
Muscles Strengthened: n/a
Type of Stretch: “Passive” Dynamic
* while not literally a passive drill (because we use our legs to move the hips a bit), our arms are doing most of the mobilization work, so we can consider this more passive / less strengthening
Difficulty: All Levels
Suggested Prerequisites: none
Adding some gentle movement to our regular frogger stretch is not only a great way to experiment with stretching our adductors (inner thigh muscles) at a slightly different angle, but also teaches our nervous system that we have control in this position and are strong and stable enough to safely move it our end range.
How To
Step 1
Start in your frogger stretch: knees bent, splayed out to the sides on the floor, knees in line with hips, ankles in line with knees, feeling a stretch in your inner thighs.
Step 2
Keeping your knees planted, slowly rock your hips forwards and backwards. Start small, just rocking an inch or two in each direction. If it feels good, you can start to make your rocks bigger.
Rock your hips forwards and back for 15-30 seconds.
Modifications
Need to make it easier?
Start in a narrower frogger stretch (knees closer together).
Keep your hip rocks small, they don’t have to be big!
Want to make it harder?
Straighten one leg out to the side into your half middle split, and continue your hip rocks in that position.
Related Content
Flexopedia: Frogger Stretch
Flexopedia: Supine Frogger Leg Opens
Blog Post: Knee Pain in Middle Splits? Try These Adjustments
Blog Post: Contract-Relax Stretches for Middle Splits
