Rocking Frog Stretch

Rocking Frog Stretch gif

About

Release tension around your hips.

Coach's Tips

Push hips back while keeping knee angle steady.

Starting Position

Please spread your knees wide in a four-legged position.

Proper Form

1. Place your feet on the floor and push your hips back.

2. Maintain the feeling of your hip joints stretching.

Breathing Technique

Breathe out while pushing your hips, and maintain a comfortable breath.

Precautions

Keep your back straight and don't overextend your range.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Rocking Frog Stretch Community

Join the Community →

Rocking Frog Stretch Related Reading

Myths Busted
Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis
Pre-workout coffee can sharpen focus and cut perceived effort — but drink it too late and it steals 45 minutes of sleep, per a 2023 meta-analysis of 24 studies.
Numbers Don't Lie
10 sets per muscle group per week is probably enough — here's the number that actually matters.
Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.
What Actually Matters
Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.
What Actually Matters
Cardio before or after weights: why the order depends on your goal
Do cardio before or after lifting? The answer depends entirely on your goal. Here's what the interference effect and a 2024 meta-analysis of 23 RCTs actually say.
Numbers Don't Lie
RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs
RPE and RIR are two ways to measure effort in real time. Here's what 4 RCTs say about which one works, when, and for whom.
Myths Busted
Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.

Curious about a Leg workout plan that includes the Rocking Frog Stretch

Rocking Frog Stretch Alternatives

Back Pec Stretch

Dynamic Back Stretch

Rocking Frog Stretch

About

Coach's Tips