Frog Pose

Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.

Intermediate Floor Static stretching, Yoga
Frog Pose
Difficulty
Intermediate
Position
Floor
Type
Static stretching, Yoga
Sides
Single position
Hold time
30–120 s per set in our routines
Targets GroinHipsLower Back

How to do the Frog Pose

  1. Start on hands and knees, then lower to your forearms.
  2. Slide your knees out to the sides with hips in line with knees and toes turned outward.
  3. Press your hips back toward your heels to deepen the stretch while breathing steadily.

Tips

Adjustments

All exercises

Stretching Workout App

Practice the Frog Pose with voice guided audio in the Stretching Workout app.

App Store Google Play

Routines with the Frog Pose

The Frog Pose appears in 18 free guided routines. Each one runs with a timer, photos and voice cues — no account needed.

Folded Butterfly Frog Pose Double Pigeon

Deep Hip Release Session

Long, focused hip stretches that undo hours of sitting and restore fluid range of motion.

13 min Beginner
Downward Dog Kneeling Quad Lunge

Elite Mobility Master Session

An advanced full-body flow that challenges every major joint with progressive, long-form holds.

29 min 30 sec Advanced
Frog Pose Squat Stretch Double Pigeon

Front Split Deep Hips

Advanced hip openers that target every angle of rotation. Frog pose, double pigeon, and straddle work to remove the last barriers to your split.

5 min 45 sec Intermediate
Wide Leg Bend Side Lunge Lunge

Hip Flexibility Expansion

Advanced hip sequence combining deep openers, 90/90 work, and balanced floor holds.

15 min Beginner
Side Lunge Seated Straddle Hurdler

Hip Immersion Lab

A comprehensive hip immersion blending standing drills, 90/90 work, and restorative finishes.

19 min 30 sec Beginner
Lizard Pose Frog Pose Seated Straddle

Hip Long Hold Series

Extended hip holds that coax deep flexibility through patient, steady breathing.

10 min Intermediate

Similar exercises

Folded Butterfly Stretch

Folded Butterfly Stretch

Beginner Butterfly Stretch

Butterfly Stretch

Beginner Happy Baby Pose

Happy Baby Pose

Beginner Reclined Butterfly Pose

Reclined Butterfly Pose

Beginner Wide-Legged Forward Fold

Wide-Legged Forward Fold

Beginner Pigeon Pose

Pigeon Pose

Intermediate
Your daily stretch routine, guided step by step. Get