Frog Stretch

MobilityBWMat

Deep bilateral groin/adductor stretch performed on hands and knees with knees spread wide, feet in line with knees. A staple in wrestling, BJJ, and mobility programming for hip abduction range.

Demo: Mobility/BJJ mobility demo

Sets

1

Reps

60-90 sec hold

Rest

30s

Contraindications

Groin strain history — reduce width and progress very gradually.

Setup

On hands and knees, walk the knees out wide, shins and feet in line with the knees, feet flexed.

Execution

  1. 1Rock the hips back toward the heels to deepen the stretch
  2. 2Keep the low back neutral, avoid excessive rounding
  3. 3Hold at the edge of tolerable tension, breathing slowly
  4. 4Rock forward and back gently for a dynamic variant

Key cues

  • Feet in line with the knees, not turned in or out
  • Sink the hips back slowly, don't force it
  • Keep weight on the forearms if hips need support
  • Breathe out as you sink deeper

Common faults

  • Feet splayed wider than knees, torquing the knees
  • Bouncing aggressively into the stretch
  • Rounding the low back to fake more depth
  • Holding breath through discomfort

Tweaks

  • Rock side to side to bias one hip more than the other
  • Add a slow pulse (rocking) instead of a static hold
  • Use a folded blanket under the knees for comfort

Regressions

Cossack Squat (Mobility Variant)

Muscles

Primary: Adductors, Groin

Secondary: Hip Flexors

Notes

Progress very gradually — this is an intense stretch for the adductors and should never be forced or bounced aggressively.

Sources

Attribution: Widely used in grappling and gymnastics mobility circles