Supine Frogger Leg Opens
Supine Frogger Leg Opens
Muscle Group Stretched: Adductors
Muscle Group Strengthened: Adductors
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
This is a gentle conditioning exercise for our inner thigh strength. As an “active” drill, this helps us (very lightly) strengthen our inner thighs through a full range of motion, all the way out to their end range position. I like to use this drill as part of my warm up, or with students who get knee discomfort in frogger / middle split variations when weight is in knees on the floor.
How To
Step 1
Start lying on your back on the floor. Bend both knees and lift your knees up so knees are stacked on top of hips, feet in the air.
Step 2
Open your knees out to the side, so you’re basically doing your frogger stretch lying on your back, then bring your knees back together to touch.
Repeat for 8-12 reps.
Modifications
Need to make it easier?
Start with your toes resting against a wall (knees still bent and stacked on top of hips). Keep the toes sliding down the wall as your knees open, using the wall to help keep your knees in line with your hips (and not letting them drift out of line).
Want to make it harder?
Add a “karate kick,” straightening your legs once you’ve splayed your knees out to the side, then bend the knees as you close them back together.
Keep legs straight the whole time, opening your legs out into a straddle, then closing them back together.
Move slower.
Related Content
Blog Post: 10-Minute Middle Split & Straddle Routine
