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All exercises

Rocking frog stretch

Beginner

Rocking frog stretch is a isolation bodyweight exercise for the glutes, also working the hamstrings and quads.

What it works

Primary muscle

Glutes

Also works

HamstringsQuads

Equipment
Bodyweight
Movement
Mobility
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start by kneeling on the ground with your knees hip-width apart.
  2. 2Place your hands on the ground in front of you for support.
  3. 3Slowly lean forward, shifting your weight onto your hands and extending your legs behind you.
  4. 4Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling.
  5. 5Hold this position for a few seconds, feeling a stretch in your glutes.
  6. 6Slowly return to the starting position by bending your knees and lowering your hips back down.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Roller hip lat stretchOther
  • Exercise ball hip flexor stretchOther
  • Seated glute stretchBodyweight
  • Seated piriformis stretchBodyweight
  • Assisted lying glutes stretchMachine
  • Assisted lying gluteus and piriformis stretchMachine

Easier variations

  • Assisted lying glutes stretchMachine
  • Assisted lying gluteus and piriformis stretchMachine
Logged today · 1 min restRocking frog stretch

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