Side-Lying Froggy Kicks

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Hamstrings

Side-Lying Froggy Kicks

Muscle Group Stretched: Hamstrings (potentially inner thighs as well, if you have tight inner thighs)

Muscle Group Strengthened: Hip Flexors, Quads, Glutes

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

This variation of side-lying leg lifts has us start with a bent knee (much easier to lift our leg when the knee is bent instead of straight!), which can make this drill easier for students with weaker hip flexors. You still get a great active hamstring stretch, but this time it’s the quads that are the main engaged group that’s being strengthened/challenged.

How To

Step 1

Start lying on your side like for side-lying leg lifts (hips stacked, bottom leg thigh straight underneath your torso, head propped up on your arm).

Step 2

The top leg is going to be our working leg. Bend the top knee and kick the knee up towards your shoulder, thinking about pulling the top of your thigh towards the side of your ribs, and knee to your shoulder or armpit (don’t worry if your leg doesn’t come anywhere actually reaching this). Once you’ve lifted the knee as high out to the side as you can, kick the leg straight (this should feel like a squeeze in your quads and a stretch in your hamstrings).

Lower the leg back down to the ground with control.

Repeat for 8-12 leg kicks (leading with a bent knee, then straightening, then lowering).

Modifications

Need to make it easier?

Make the knee lift smaller.

Want to make it harder?

Add ankle weights.

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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