Frog Straddle

How to do it

1. Kneel on a padded surface and open the knees to a comfortable width with the ankles aligned behind the knees without twisting them.
2. Lower onto the forearms and shift the hips backward gradually while keeping the spine comfortable.
3. Hold the inner-thigh stretch, then shift forward and bring the knees together slowly.

Form cues

• Do not force the feet together if that twists the knees.
• Keep the pelvis controlled without aggressive arching or rounding.
• Stop for inner-knee, groin or hip-joint pain.

Why this exercise helps

The Frog Straddle places both hips in abduction, creating a sustained stretch through the inner thighs. Shifting the hips backward changes the hip angle and lets you regulate the intensity without bouncing into end range. Forearm support reduces the amount of upper-body effort needed to hold the position, while padding can make the wide-kneeling setup more comfortable. Hip anatomy and tolerance differ, so a wider position is not automatically better; use only a range that feels like a manageable muscular stretch rather than joint pain.

Stop or modify if

• Twisting the feet farther than the knees comfortably tolerate. Keep the lower legs aligned in a position that does not create inner-knee discomfort.
• Aggressively rounding or arching the pelvis to increase range. A neutral spine and a controlled hip shift produce the stretch without spinal compensation.
• Shifting the hips back too quickly before the inner thighs have warmed up. Start with a narrower knee width and shift back gradually rather than dropping into the widest position immediately.

Modifications and progressions

• Place a folded blanket under the knees and shins for cushioning if the floor is hard or the kneeling position feels uncomfortable on the joints.
• Rest the forearms on a yoga block or low bolster instead of the floor to reduce shoulder and wrist load if the arms fatigue holding the position.

Muscles worked

Stretches: hip adductors

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